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(1) McDonalds. Many items on the McDonalds’ menu are hazardous to your health, but there are also items that can help you lose inches off your waist line. A Double Quarter Pounder with cheese meal (with fries and a drink) totals over 1300 calories, 60 grams of fat and a staggering 2000mg of sodium. On the healthier side, you can order the Grilled Chicken Sandwich or Southwest Salad with apple slices instead of french fries. Both choices have under 350 calories, only 9 grams of fat and under 820mg of sodium.

(2) Jamba Juice. Jamba Juice is a popular spot for people in gym clothes. Why? After a workout, many people want to refresh themselves with something healthy. What they don’t know is that they might need another hour on the treadmill to justify the sugar content in many Jamba juices. For example, a 28-ounce smoothie can have over 100 grams of sugar and carbs (with up to 980 calories per smoothie). Most of Jamba Juice’s most popular smoothies are the biggest culprits. Next time, go for a 16-ounce “Make it Light” smoothie, which has a third fewer calories, carbs and sugars.

(3) Carl’s Jr. Don’t let the commercials with the skinny girl in a bikini eating a Carl’s Jr. Six Dollar burger fool you. This burger alone is packed with over 1050 calories, 72 grams of fat and 1820mg of sodium. The amount of fat in this burger is way over your daily intake limit. According to the Food & Drug administration, a healthy adult’s fat grams per day should not exceed 65. Daily calories should not exceed 2,000, and sodium should not exceed 2400mg. There are better alternatives, like the Charbroiled BBQ chicken sandwich and the Original Grilled Chicken salad‚Äîboth under 400 calories and 12 grams of fat.

(4) Subway. Did Jared Fogle, the spokesperson for Subway, really lose 245 pounds eating over 700 sub sandwiches in less than a year? Yes, and this amazing story made Subway the brand name it is today. But what did Jared order from the menu to shrink his waistline? Not the Big Hot Pastrami, Meatball Marinara or Spicy Italian sandwiches. They have over 480 calories, 20 grams of fat and 900mg of sodium. And those numbers are for the 6-inch subs— without condiments or cheese—so, if you get a foot long and then double those numbers, look out! The way Jared lost his weight was by eating 6-inch Veggie Delights and Turkey Breast sandwiches with no added condiments or cheese.

(5) Chick-Fil-A. Chick-Fil-A makes deciphering the good and bad food rather easy, as they only serve chicken. If you order a fried chicken sandwich meal, you can get upwards of over 1200 calories, 50 grams of fat and 2000mg of sodium. Stay away from the fried menu and soft drinks and order the Grilled Market salad and Grilled Chicken sandwich. They are under 320 calories and 5 grams of fat.

(6) Wendy’s. The menu at Wendy’s can either put you on the fast track to COPD or help you get that summer body. Dave’s Hot’n Juicy, 3/4-pound triple burger has 1090 calories, 66 grams of fat and 1990mg of sodium. On the other hand, Wendy’s offers apple slices, baked potatoes, chili, chicken sandwiches and salads. There are plenty of options to keep you slim.

(7) Burger King. The biggest culprit on the Burger King menu is the BK Ultimate Breakfast totaling 1420 calories, 79 grams of fat and 3020mg of sodium. Breakfast is the most important meal of the day, so start it off right. Order Burger King’s oatmeal or BK Breakfast egg and cheese sandwich instead. Both are under 260 calories and 11 grams of fat.

(8) Arby’s. The Arby’s menu has a Market Fresh selection that contains salads, sandwiches and wraps. Everything on the Market Fresh menu looks healthier than what’s on the regular menu, but it isn’t. The Market Fresh Roast Turkey Ranch and Bacon sandwich has more calories than anything else on the entire menu‚Äîwith 800 calories, 35 grams of fat and 2250mg of sodium. We advise sticking to the salads and plain roast beef sandwiches.

(9) El Pollo Loco. El Pollo Loco is a popular spot for getting quick Mexican food. They have numerous salads, burritos, tacos and chicken meals that are under 500 calories. But just like every other fast food chain, they have their heavy hitters. Watch out for their stuffed quesadillas and specialty burritos. They can pack over 800 calories, 35 grams of fat and 2250mg of sodium.

(10) Starbucks. Just coffee, right? Wrong. Starbucks has more than 21,000 stores that are feeding people high-calorie, high-sugar drinks that are expanding people’s waistlines. Plain tea and coffee have fewer than 5 calories combined. Most items that are mixed or have the word Frappuccino attached to them have around 500 calories and 70 grams of sugar.