That’s why the writers behind the best-selling weight loss series Eat This, Not That! have compiled the ultimate vending machine survival guide. No matter what flavor you’re in the mood for, we’ll let you know which items to pick and which ones to pass. Making simple swaps like these each day can mean the difference between an energy boost and a mid-afternoon crash—and not to mention, pounds of fat lost over the course of a year! 

100 Grand

190 calories

8 g fat (5 g saturated)

22 g sugars

Snickers

280 calories

14 g fat (5 g saturated)

28 g sugars

When you’re in the mood for chocolate, make 100 Grand your first choice. We haven’t found any other full-sized chocolate bars that weigh in under 200 calories, making this the safest bar we’ve come across. On the flipside, the only thing Snickers satisfies are the requisites for a sugar crash. A simple swap like this each workday will save you 450 calories a week—that’s about 7 pounds in a year!

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Nestlé Crunch

220 calories

11 g fat (7 g saturated)

24 g sugars

Mr. Goodbar

250 calories

17 g fat (7 g saturated)

22 g sugars

The Crunch bar is less dense than pure milk chocolate, which means less fat in each bite. As for the Mr. Goodbar, the only way to make this a truly “good bar” would be to increase the ratio of peanuts to milk chocolate.

See which desserts make the list of the 30 Worst Foods in America.

Baked! Lay’s Potato Chips

110 calories

1.5 g fat

150 mg sodium

Sun Chips Original 

210 calories

10 g fat (1.5 g saturated)

180 mg sodium

Baked! Lays are the best chips in the vending machine. The sodium’s low and the saturated fat’s nonexistent. And while Sun Chips used to be considered a “healthier” potato chip alternative, new standards and actually healthier fare have muscled them out of the spotlight. Plus, with its inflated serving size (1.5 ounces rather than 1 ounce), an individual pack of Sun Chips has about twice as much damage potential as Baked! Lays.

Pepperidge Farm Goldfish Cheddar Crackers (55 pieces)

140 calories

5 g fat (1 g saturated)

250 mg sodium

Cheez-It Original Crackers (1 package)

180 calories

9 g fat (2 g saturated)

290 mg sodium

The Cheez-Its are about 40 calories worse than your average bag of chips. They’re also 40 calories worse than the cheesiest alternative—goldfish over “cheez” squares is a swap everyone should make.

Mini Chips Ahoy! (1 bag)

140 calories

7 g fat (2 g saturated)

8 g sugars

Famous Amos Chocolate Chip Cookies (1 bag)

240 calories

10 g fat (4 g saturated)

13 g sugars

The bigger Famous Amos bag will cost you more than a hundred extra calories. Stick with Chips Ahoy! It’s hardly a nutritious snack, but its modest size makes certain that you won’t overindulge. If you can avoid the vending machine, consider this list of the 125 best grocery foods.

Welch’s Fruit Snacks, Mixed Fruit

195 calories

0 g fat 

37.5 g sugars

Original Fruit Skittles

250 calories

2.5 g fat (2.5 g saturated)

47 g sugars

Here’s the base of every Skittle: sugar, corn syrup, and partially hydrogenated palm kernel oil. That’s why the fat is completely saturated, and there’s nearly as much sugar as 6 Dunkin’ Donuts Chocolate Frosted Cake Donuts in one rainbow-colored pack. The Welch’s Fruit Snacks, in comparison, are made with real fruit and fortified with vitamins C, A, and E. They might not be as good as real fruit, but it’s as close as you’ll get at the vending machine.

Those extra vitamins are nothing to scoff at. Thanks in part to breakthroughs in medicine and nutrition, a forty-something today has a chance to live longer, stronger, and leaner. See for yourself.