As we aim to get healthier, fast food chains have tried to adapt with us. In the past 30 years, they have added salads and lighter items to their menus.

Even while food chains have added lighter items to their menus, they’ve also increased their portion sizes. This means higher calorie and sodium counts.

According to a study published in the Journal of the Academy of Nutrition and Dietetics, about 45% of U.S. adults aged 20 to 39 consume fast food on any given day.

Fast food chains have made it easy for us to” upgrade” our meals to larger sizes — and our health is paying for it.

The study also showed that one meal with an entrée and sides provides an average of 767 calories, which is about 40% of a 2,000-calorie a day diet. And that’s before you add a high-calorie beverage.

Now that many restaurants are required to provide calorie counts for their items, it’s easier to make educated decisions about what we consume. Check out the infographic below (or download this .pdf) to learn more about how much portion sizes have changed over the years.