What to Pick, What to Skip
It really is a shame. Some of the best-tasting foods are actually some of the worst in terms of fat and calories. But it can be hard to avoid them, especially in places -- like malls -- where nutrition information usually isnât available.
So we did the work for you; take a look at a list of foods you should skip -- or pick -- at a mall, restaurant, or grocery store.
(A 2,000-calorie-a-day diet should have no more than 66 grams of fat, less than 20 grams saturated; 2,400 milligrams of sodium; and 300 grams of total carbohydrate, including sugars.)
Smoothie King's Hulk Strawberry Smoothie
Starbucks' Double Chocolaty Chip Frappuccino Blended Creme with whipped cream
Sure it sounds bad, but how bad is it? This afternoon pick-me-up delivers nearly one-third of the maximum fat you should consume in a day, and over half a dayâs saturated fat.
One 16-ounce Grande: 510 calories; 19g fat, 11g saturated; 59g sugar; 300mg sodium.
Choose this instead: Your best bet is a regular cup of coffee without all the bells and whistles. If you just canât live without a Frappuccino, make it a Coffee Frappuccino Light Blended Coffee: 130 calories, 0.5g fat, 16g sugar.
Coldstone's PB&C Shake
Chances are you already suspect that milkshakes aren't all that healthy. But this particular shake, made with chocolate ice cream, milk, and peanut butter, is in a class of its own. This frosty monster delivers an entire dayâs worth of calories and almost three and a half times the daily limit for saturated fat.
One "Gotta Have It" (Coldstone speak for "large"): 2,010 calories; 131g fat, 68g saturated; 153g sugar.
Choose this instead: A better bet is the 16-ounce Sinless Oh Fudge! Shake, with the same chocolaty taste, but a quarter of the calories and only 2 grams of fat.
Content continues below ad
Auntie Anne's Jumbo Pretzel Dog
Auntie Anneâs sells snacks, not meals. But this concoction -- a Nathanâs hot dog wrapped in a pretzel bun -- contains almost half your daily upper limit of fat and sodium.
One Jumbo Pretzel Dog with butter: 610 calories; 29g fat, 13g saturated; 1,150mg sodium.
Choose this instead: Go for the original pretzel without the butter and salt and youâll whittle your treat down to 310 calories and only 1 gram of fat. Now thatâs more like a snack!
Cinnabon's Caramel Pecanbon
The luring scent of Cinnabon is a mall staple. But just one of these decadent pastries means trouble. They deliver about half the calories and just about all the fat you should consume in a day.
One bun: 1,092 calories, 56g fat, 47g sugar.
Choose this instead: Cinnabon has no options that are particularly healthy, but you can try a Minibon, designed for smaller -- and smarter -- appetites: 300 calories, 11g fat.
Wendy's Sweet and Spicy Boneless Wings
In June, Wendyâs launched this item, claiming it was âas far as it gets from fast food."
Calorie-wise, this meal isnât that bad if it makes up your entire lunch. But it has more salt than you should have in a day, let alone at one sitting.
One order: 550 calories, 18g fat, 27g sugar, 2,530mg sodium.
Choose this instead: Try the Ultimate Chicken Grill, a grilled chicken breast on a sesame-seed bun: 320 calories, 7g fat, 8g sugar. Still, with 950 milligrams of sodium, donât make it a daily habit.
Olive Garden's Grilled Shrimp Caprese
Shrimp are low-fat, low-cal, and high in protein and iron. Whatâs not to like?
In fact, the garlic-butter sauce in this dish helps rack up nearly two-thirds of your daily fat and about one and a half times your sodium limit.
One plate: 900 calories, 41g fat, 3,490mg sodium.
Choose this instead: Get a lighter version of this dish without the melted cheese and with marinara sauce on the side. The Venetian Apricot Chicken is another option; it has one-third the calories and 1/10 the fat, but still packs a good deal of sodium.
Content continues below ad
Dunkin' Donuts' Coffee Cake Muffin
Muffins are often mistaken for the doughnut's healthy cousin. But muffins can be surprisingly high in fat.
This one is particularly offensive; youâd need to eat about three glazed donuts to match its nutrients and calories.
One muffin: 620 calories; 25g fat, 7g saturated; 54g sugar; 93g carbs.
Choose this instead: For an alternative -- but equally decadent -- breakfast treat, one glazed donut is a better bet: 220 calories, 9g fat, 12g sugar, 31g carbs.
Chili's Onion String and Crispy Jalapeno Stack
Diners and bloggers alike were outraged by the fried-onion Chiliâs appetizer, the Awesome Blossom.
The unhealthy behemoth was removed from the menu, but its replacement is only a bit better. This appetizer is meant to be shared, but even one-quarter of the dish delivers an entire dayâs limit for fat.
One appetizer: 2,130 calories; 213g fat, 31g saturated; 1,320mg sodium.
Choose this instead: Chiliâs doesnât have particularly healthy appetizers. If you must have one, try the Chips and Hot Sauce (470 calories). However, the chips' sodium is 2,790 milligrams -- 500 milligrams over the maximum daily intake.
Macaroni Grill's Kids' Fettuccine Alfredo
Kidsâ meals, in theory, are smaller than adult portions; children simply donât need as many calories.
The average 10- to 12-year-old, the upper age limit for many kidsâ menus, needs about 1,600 to 1,800 calories daily. This meal puts them at half of that, with more fat than a grown adult needs in a day.
One order: 890 calories, 67g fat, 1,480mg sodium.
Choose this instead: Coax your little ones into ordering the Grilled Chicken and Broccoli: 390 calories, 8g fat. Itâs still high in sodium, so ask for sauce on the side and use sparingly.
Quiznos' Chicken With Honey Mustard Flatbread Salad
Unhealthy salads lurk everywhere. They promise grilled chicken, leafy greens, and fewer carbs, but often deliver bacon, cheddar cheese, and high-fat dressing.
Donât be tricked; this salad will cost you half a dayâs calories. The dressing alone has 48 grams of fat, nearly your daily max.
One salad, dressing and bread included: 1,070 calories, 71g fat, 1,770mg sodium.
Choose this instead: The Cantina Chicken Sammie, a 205-calorie, low-fat, veggie-filled flatbread sandwich: 455mg sodium, 12g protein.
Content continues below ad
Pizza Hut's Meaty P'Zone
The TV commercials for this 1-pound monster feature hungry dudes who donât want to share. One chows down and tells another, who looks on longingly, to order his own. But these pizza-crust calzones should be shared -- preferably with a crowd. Eating the whole thing is akin to consuming about six cheese slices in one sitting, and it delivers one and a half times your daily limit for sodium. One serving size is one-half of a PâZone.
One whole PâZone: 1,480 calories, 66g fat, 3,680mg sodium.
Choose this instead: One slice of the Natural Veggie Lover's multigrain crust pizza has 190 calories, 6g fat, 380 mg sodium, and 9g protein.
Lunchables' New Wholesome Deep Dish Pepperoni Fun Pack
Ideally, a lunch box should strike a balance between taste, fun, and nutrition.
However, an easy prepackaged solution like Lunchables may not deliver. The nutrition info is based on a 2,000-calorie-a-day dietâthat of a grown adult. The processed food is too high in fat and sodium for the average 8-year-oldâs daily recommended intakes.
One Fun Pack: 470 calories, 20g fat, 880mg sodium.
Choose this instead: For the same ease, try another variety of Wholesome Lunchables, like the Turkey and Cheddar Club, which comes with water and applesauce instead of cookies and fruit punch, and has 360 calories, 8 grams of fat, and 600 milligrams of sodium.
Ruffles' Cheddar & Sour Cream Flavored Potato Chips
Ruffles donât just have ridges, theyâve also have 17% of the upper limit of daily fat in just one serving. The calorie count is low, but chances are youâll eat more than a serving, as most packages are the larger 1.5-ounce size.
The 1-ounce serving size: 160 calories, 11g fat, 230mg sodium. The larger size: 240 calories, 16.5g fat, 345mg sodium.
Choose this instead: Try Baked! Ruffles in the original flavor. The 1-ounce serving has 120 calories, 3 grams of fat, and 200 milligrams of sodium, plus 2 grams each of fiber and protein.
Haagen Dazs' Dulce de Leche Low-Fat Frozen Yogurt
Frozen yogurt is often relatively healthy; even the most decadent flavors tend to have less fat than ice cream.
However, not all fro-yo is created equal. To be fair, this flavor does have 15 grams less fat than the regular ice cream flavor, but one serving packs 25 grams of sugar.
One serving (1/2 cup): 190 calories, 2.5g fat, 25g sugar, 35g carbs.
Choose this instead: Try a brand that offers no-sugar-added options, such as Edyâs. The French Vanilla flavor has only 100 calories, 3 grams of fat, 14 grams of carbs, and 4 grams of sugar in a 1/2 cup serving.
Content continues below ad
Kar's Yogurt Apple Nut Mix
Words like yogurt, apple, and nut make this snack seem healthy. But a serving size is 1 ounce. The tiny snack, often found in vending machines, contains nearly three times as much -- 2.75 ounces. Bags in stores contain five times as much.
Eat a whole 2.75-ounce bag and youâve consumed 412 calories -- the equivalent of one and a half Snickers bars.
A 1-ounce serving: 150 calories; 10g of fat, 2.5g saturated; 90mg sodium; 3g protein; 2g fiber.
Choose this instead: Select a healthier trail mix, like Peeled Snacks. A 2/3-cup serving of the Fruit & Nuts FigSated mix has 150 calories and 6 grams of fat.
Arnold's Whole Grain Country White Bread
Donât fall for the âwhole grainâ marketing trick without knowing all the facts.
While âwhole grainâ sounds good, this product doesn't have nearly the amount of heart-healthy whole grains as products that say â100% whole grain.â
Two slices: 220 calories, 4g fat, 420mg sodium, 42g carbs, 4g fiber.
Choose this instead: Try two slices of Arnoldâs Light line of breads, like the 100% Whole Wheat: 80 calories, 1g fat, 160mg sodium, 5g fiber. Or try the new Deli Flats from Pepperidge Farm. One 100% whole-wheat roll has 100 calories and 5 grams of fiber.
Reese's Puffs Cereal
Starting your morning off with this bowl of sugary puffs may be worse than getting up on the wrong side of the bed. One serving of this breakfast treat has more sugar than an actual Reeseâs Peanut Butter Cup.
A 3/4 cup serving with 1/2 cup skim milk: 160 calories, 3g fat, 12g sugar. (One Reeseâs Cup has 7 grams of sugar.)
Choose this instead: For an organic and natural take on the peanut-buttery puff, check out EnviroKidz Peanut Butter Panda Puffs from Natureâs Path. The same serving size with milk has slightly more calories, but less sugar: 170 calories, 2.5g fat, 7g sugar.
Kellogg's Pop-Tarts Brown Sugar Cinnamon
At least breakfast cereals have relatively easy-to-understand serving sizes. Pop-Tarts, on the other hand, report nutrition information for one serving, but each package contains two -- and is impossible to reseal.
Eat both, and this breakfast delivers a quarter of your daily limit for fat, and more than half your added sugar for the day.
Two pastries: 420 calories, 16g fat, 26g sugar, 66g carbs.
Choose this instead: Your best bet is to eat just one pastry. Or you can try Fiber Oneâs Brown Sugar Cinnamon Toaster Pastry: 190 calories, 4g fat, 16g sugar, 36g carbs, 5g fiber.
Content continues below ad
PowerBar Performance Energy Cookies & Cream
PowerBars are often shaped like candy bars and can taste like them too.
This particular PowerBar has only 1 gram of fiber and nearly three-fourths of the upper limit of daily added sugar, so there may be healthier options. (The USDA says to limit added sugar to 40 grams, or about 10 teaspoons, per day.)
One bar: 240 calories, 26g sugar, 45g carbs, 8g protein, less than 1g fiber.
Choose this instead: Try the PowerBar Harvest line. Made with whole grains, 1 Oatmeal Raisin Cookie bar still has 250 calories, 43 grams of carbs, and 22 grams of sugar, but offers 10 grams of protein and 5 grams of fiber, vitamins, and minerals.
Healthy Choice Sweet and Sour Chicken
This meal is better than a TV dinner, but there are healthier options from this generally trustworthy brand.
The calories are reasonable, but the meal is high in sugar and sodium, and it has more fat than most other Healthy Choice options -- even the Chicken Fettuccine Alfredo and the Country Breaded Chicken!
One meal: 400 calories, 13g protein, 5g fiber -- but 10g fat, 20g sugar, 500mg sodium.
Choose this instead: The Oven Roasted Chicken meal: 260 calories, 5g fat, 9g sugar, 520mg sodium, 15g protein, 6g fiber.
VitaminWater uses the old trick i -- which the nutrition information on the label is based on a serving size, but the bottle contains multiple servings -- leaving you to do the math.
Each bottle contains 2.5 servings of the sugar-sweetened water, so a whole bottle delivers 33 grams of sugar (a can of Coke only has 6 more). Thatâs a lot of calories when plain water could do the trick.
One bottle (2.5 servings) of the Charge flavor: 125 calories, 32.5g sugar.
Choose this instead: VitaminWater10 has only 10 calories per serving, or 25 if you finish the bottle. But it contains zero-calorie sweeteners.
Quaker Natural Granola, Low-Fat
Granola is tricky. Although the name is practically synonymous with healthy, some types -- including this cereal -- contain a startling amount of sugar per serving. One serving contains 18 grams of sugar, as much as a Twinkie.
A 2/3-cup serving: 210 calories, 3g fat, 4g protein, 3g fiber -- but 18g sugar.
Choose this instead: A 2/3-cup serving of Health Valley's Low Fat Date Almond Flavor Granola: 180 calories, 1g fat, 10g sugar, 5g protein, 6g fiber.
Content continues below ad
Bear Naked Chocolaty Cherry Grain-ola Bar
We love Bear Naked for its generally low-fat, low-sugar concoctions, but we just canât get behind this bar.
It has almost the same nutritional stats as a Hersheyâs Sweet and Salty Reeseâs Peanut Butter bar. Or you could eat almost three Nature Valley Oats and Honey granola bars for the same intake.
One 54-gram bar: 230 calories, 10g fat, 14g sugar.
Choose this instead: Barbaraâs Crunch Organic Oats and Honey Granola Bar; two bars have only 190 calories, 8 grams of fat, and 10 grams of sugar.
Amy's Organic Thai Coconut Soup
Generally we love anything from this vegetarian brand, but we have to draw the line at this soup. While packed with veggies and protein-powerhouse tofu, one serving has more than half of your daily limit of saturated fat and a quarter of your sodium.
One 1/2-can serving: 140 calories; 10g fat, 8g saturated; 580mg sodium.
Choose this instead:
Lentil Vegetable, one of Amyâs low-sodium soups, is still chock-full of veggies and protein, but with less fat and sodium: 4g fat, 0.5g saturated fat; 340mg sodium.
Also from Health.com
50 Fattiest Foods in the States
5 Foods That Are More Fattening Than You Think
Americaâs Healthiest Fast Food Restaurants