Sure, fast food restaurants include a variety of more healthful selections these days. But overall, the food is just as fattening as it was over a decade years ago.

Surprised? A new study reports the median calorie content of fast food hasn’t changed—it’s still the same as it was 14 years ago. The study, by Temple University’s Department of Public Health and Center for Obesity Research and Education, included the menus of eight major chains: McDonald’s, Burger King, Wendy’s, Taco Bell, KFC, Arby’s, Jack in the Box, and Dairy Queen. How is this possible? According to the study, many so-called “healthy” menu options are actually not low-calorie at all because they’re prepared with higher-calorie ingredients.

The study also revealed a whopping 53 percent increase in the overall number of menu offerings—rising from 679 in 1997 to 1036 in 2010.

With ever-more items on menus, it’s important to understand what you’re eating. If you’re looking for lower-calorie options, simply check an item’s nutritional content before you place your order. If it’s still too high, you just may have to go beyond a fast-food alternative and find an alternative to fast food.