Today we’re going to focus on a Penn State campus favorite: Jamba Juice. Since it’s addition to the HUB in 2014 (#blessed) it has become a frequent stop on the way to class for many Penn Staters.

Smoothies have been dubbed a health food in the world of nutrition. However, the degree to how healthy a smoothie actually is depends wholly on its ingredients. Online, Jamba Juice’s site boasts that their smoothies “provide nutrient-rich smoothies that give consumers a healthy dose of vitamins, minerals, potassium, calcium and fiber.” On stupid, easy, fit we did some digging to discover the truth behind this claim, and we found that there are some simple mistakes that can turn the smoothies into a unhealthy calorie buster. Here are some tips to make sure your between class pick me up isn’t costing you some unwanted weight gain:

1. Choose the right size

To keep the calories and sugar levels to a minimum, always order a small. A popular smoothie, Orange Dream Machine, amounts to 540 calories for the medium 24 ounce size. This is equivalent to a quarter of a person’s daily calories based on the dietary guidelines for American’s at 2000 calories a day. The lowest calorie option at Jamba Juice is the delicious orange carrot karma at 180 calories and 38 grams of sugar.

2. Make it light

Jamba Juice came out with light version of every smoothie, which reduces the sugar content of each beverage by about one-third. Many of the smoothies, like the Matcha Green Tea, have a scoop of sherbert. It’s definitely worth asking to change this out for non-fat yogurt instead.

3. Trade for food

Since the smoothies are so high in calories they are a meal within itself. So, when you know your craving a trip to Jamba Juice, remember to swap out the smoothie for breakfast or lunch. If the original smoothie recipe isn’t enough to get you through to your next meal, choose from the available add-in’s like chia seeds or kale to give the smoothie that extra boost.

Follow this guide for your best Jamba trip yet. Let me know your go-to order in the comment section below; I’m currently loving the Acai Super Antioxidant smoothie.