Chicken with Noodles Bento Box at Sarku Japan A bento boxespecially one with chickenmight seem like a healthy choice at first glance, but they're "high in sodium and sneak in more calories than you may think," says Amer. This one has 1,610 milligrams of sodium and 950 calories. Healthier option: Amer recommends getting creative and making your own "bento box" using the sides menu. Think: edamame and chicken egg roll, which have 560 and 340 milligrams of sodium, respectively. "Be sure to sip on water too," she adds. Jeff Greenberg - Getty Images
New York Meat Primo Pizza Slice at Sbarro Just one of these guys clocks in at a whopping 28 grams of fat, 12 grams of saturated fat, and 1,740 milligrams of sodium. Healthier option: A New York Mushroom Pizza Slice, says Amer. By choosing a veggie option, you're adding vitamins and minerals and reducing the amount of total fat [14 grams], saturated fat [six grams], and sodium [850 milligrams] in your slice. Scott Olson - Getty Images
Roman Double Duo Pizza Slice at Sbarro If you thought the New York Meat Primo Pizza Slice was high in sodium, meet this slice, which has 1,860 milligrams of the stuff. Healthier option: Choose the Roman Cheese Pizza Slice to slash the sodium by [about] 700 milligrams, suggests Amer. But, she points out, its still a high sodium option at the food court! Scott Olson - Getty Images
Chow Mein at Panda Express Chow Mein is considered a side dish at Panda Express. It's also got 20 grams of fat and 860 milligrams of sodium. Healthier option: Amer throws out two possibilities here. One: "If you're in the mood for Chow Mein, just get the kid's meal," she says. It has much less fat and sodium (12 grams and 540 milligrams, respectively). Two: If this is your entree, pick the Grilled Teriyaki Chicken instead for its lean protein and lower sodium. It has 13 grams of fat and 530 milligrams of sodium. Jeff Greenberg - Getty Images
Fried Rice at Panda Express Another side, this one dishes out 520 calories and 850 milligrams of sodium. Healthier option: "Choose a veggie-based option that's not fried," says Amer. For example, she suggests the Super Greens entree, which has just 45 calories and 130 milligrams of sodium. Jeff Greenberg - Getty Images
Sour Cream and Onion Pretzel at Auntie Anne's If a mall doesn't have an Auntie Anne's, is it even really a mall? This food court staple offers several pretzel flavors, obviously, and the Sour Cream and Onion version is one of the unhealthiest , with 380 calories, eight grams of fat, and 1,240 milligrams of sodium. Healthier option: "Split an Original Pretzel with no butter with a friend for a better choice with less calories, fat, and sodium," says Amer. (That has 310 calories, one gram of fat, and 990 milligrams of sodium.) "To balance out this snack and add flavor," she adds, "dip it in cheese for a small boost of protein. While adding calories and fat, you'll stay full longer to fuel your shopping trip." Jeff Greenberg - Getty Images
Mini Pretzel Dogs at Auntie Anne's Don't be deceived by the word "mini." Eat all 10 of these, and you'll consume 35 grams of fat. Healthier option: Easy: Just go for an Original Pretzel Dog, and skip the butter. It's "a lighter option with less than half the fat [16 grams] of an order of the mini pretzel dogs," Amer points out. JIM WATSON - Getty Images
Reuben at Arby's It's a signature, and it's got 680 calories and 2,420 milligrams of sodium. Healthier option: "Try the Turkey Gyro [at select locations] instead for nearly 1,000 milligrams less sodium [it has 1,520] and 200 fewer calories [it has 470]," says Amer. Jeff Greenberg - Getty Images
The Half-Pound French Dip and Swiss Au Jus at Arby's This guy "contains 3,400 milligrams sodium, which is more than the daily recommended sodium limit!" says Amer. It also has 740 calories and 35 grams of fat. Healthier option: "Instead," she says, "choose a Classic Roast Beef sandwich." That one has 970 milligrams of sodium, 360 calories, and 14 grams of fat. Rick Diamond - Getty Images
Roast Turkey Ranch and Bacon Sandwich at Arby's This sandwich "comes with roast deli-style turkey, peppercorn ranch sauce, and thick-cut pepper bacon," according to Arby's. It also comes with 800 calories, 34 grams of fat, and 2,420 milligrams of sodium. Healthier option: "Swap a Roast Turkey and Swiss Wrap for fewer calories, fat, and sodium, says Amer. This choice has 520 calories, 27 grams of fat, and 1,640 milligrams of sodium. PAUL J. RICHARDS - Getty Images
Glazed Jelly Stick at Dunkin' Donuts Get this: A Glazed Jelly Stick packs 530 calories. While... Healthier option: ...a Glazed Jelly Donut has 280 calories, points out Amer. Really. Andrew Burton - Getty Images
Caramel Swirl Frozen Coffee with Cream at Dunkin' Donuts A large of these babies ? 1,120 calories. Healthier option: Switch to a small and opt for milk instead of cream, says Amer. The result with skim: 470 calories. Rachel Murray - Getty Images
Nashville Hot Extra Crispy Chicken Breast at KFC Pick crispy, and you end up with 770 calories and 1,530 milligrams of sodium. Healthier option: Go grilled, says Amer. The Kentucky Grilled Chicken Breast comes in at 210 calories and 710 milligrams of sodium. Tim Boyle - Getty Images
KFC Famous Bowl at KFC With mashed potatoes, sweet corn, crispy chicken, home-style gravy, and shredded cheeses, this bowl is full of 740 calories and 2,350 milligrams of sodium. Healthier option: When you choose the snack-sized version instead, as Amer recommends, you'll consume 270 calories and 850 milligrams of sodium. LAURIE DIEFFEMBACQ - Getty Images
Peanut Butter Moo'd Smoothie at Jamba Juice "The Peanut Butter Moo'd is more like a milkshake than a healthy smoothie, as it's made with frozen yogurt," says Amer. Even the small contains 63 grams of sugar. The large has 119 grams of the stuff. Healthier option: "Look for an option without a frozen yogurt or sherbert base, like the Protein Berry Workout [smoothie] with soy or whey protein," suggests Amer. "The ingredients are only soy milk, strawberries, bananas, and soy or whey proteinall recognizable with much less added sugar. To customize your smoothie even more, ask for half of the amount of fruit." Bob Berg - Getty Images
Cinnabon Classic Roll at Cinnabon Sometimes you just crave Cinnabon. It's good to note, though, that you can get the same flavors as you find in the classic roll for fewer than its 880 calories, 37 grams of fat, 1,140 milligrams of sodium, and 58 grams of sugar. Healthier option: The answer, says Amer, is super easy: Just go with the MiniBon Roll, which is still more than a third of the size of the original and has 350 calories, 15 grams of fat, 330 milligrams of sodium, and 23 grams of sugar. Tannis Toohey - Getty Images
Caramel Pecanbon at Cinnabon Same deal here: The full-sized Caramel Pecanbon delivers 1,080 calories, 51 grams of fat, 1,270 milligrams of sodium, and 75 grams of sugar, and there's a mini alternative, says Amer. Healthier option: The Caramel Pecanbon MiniBon Roll is nearly two-fifths the size of the main man, with 450 calories, 22 grams of fat, 390 milligrams of sodium, and 32 grams of sugar. Jeff Greenberg - Getty Images
Buffalo Chicken Mac at Noodles & Company A small of this cheesy order has 650 calories and 2,050 milligrams of sodium. A regular packs 1,100 calories and 3,180 milligrams of sodium. (Reminder: The USDA says most people shouldnt consume more than 2,300 milligrams of sodium per day.) Healthier option: "If you're craving mac and cheese, go for a small order of the Wisconsin Mac and Cheese and add a side of grilled chicken or sauteed shrimp for the protein boost," says Jessica Levinson , MS, RDN, CDN, a culinary nutrition expert in Westchester, New York. "The small Wisconsin Mac is less than half the calories [490 calories] of a large Buffalo Chicken Mac, and it has way less sodium [780 milligrams]." RJ Sangosti - Getty Images
Pad Thai at Noodles & Company The Pad Thai is another high-in-calories and high-in-sodium option on the noodle restaurant's menu. A small has 520 calories and 1,010 milligrams of sodium; a regular has 1,040 calories and 2,020 milligrams of sodium. Healthier option: "Your best bet when it comes to Asian noodles is a small Spicy Peanut Saute," says Levinson. The dish has 420 calories, and is "the lowest sodium dish in this category [700 milligrams], relatively low in saturated fat [2.5 grams], and is a good source of fiber thanks to all the veggies you'll find in this dish." AAron Ontiveroz - Getty Images
Alfredo MontAmore at Noodles & Company "With a four cheese sauce and parmesan crusted chicken, this dish is definitely not one to get if you're watching your waistline!" says Levinson. A small has 800 calories, 46 grams of fat, and 1,550 milligrams of sodium; a regular has 1,410 calories, 84 grams of fat, and 2,170 milligrams of sodium. Healthier option: Opt for a small order of the Penne Rosa (360 calories, 12 grams of fat, 440 milligrams of sodium) or Pesto Cavatappi (370 calories, 15 grams of fat, 440 milligrams of sodium), says Levinson. "Stick with grilled chicken for a protein boost." AAron Ontiveroz - Getty Images
Royal Reese's Blizzard Filled with Peanut Butter at Dairy Queen As far as Dairy Queen treats go, Blizzards come with a whole lot of calories and sugar . And this Blizzard has 1,500 calories and 149 grams of sugar in the large. Healthier option: "If you just can't resist a Blizzard, go for a mini," suggests Levinson. This particular mini carries 530 calories and 48 grams of sugar. "The best bet," she adds, "is to go for a classic kids' or small cone with one topping." Before toppings, both chocolate and vanilla kids' cones have 170 calories and 18 grams of sugar. Joe Raedle - Getty Images
Chicken & Waffles Basket at Dairy Queen As far as Dairy Queen meals go, this limited-edition six-piece basket has 1,620 calories, 64 grams of fat, and 3,080 milligrams of sodium. Healthier option: The Grilled Chicken Sandwich, says Levinson. It has 390 calories, 15 grams of fat, and 970 milligrams of sodium. "Or if you're really craving the crispy chicken, opt for the Crispy Chicken BLT Salad," she says. While not the best option on the menu [400 calories, 21 grams of fat, 1,070 milligrams of sodium], it's way better than the Chicken & Waffles Basket and will still satisfy the crispy craving!" Roberto Machado Noa - Getty Images
Chicken and Bacon Ranch Melt Wrap at Subway "In general, Subway wraps have at least 100 extra calories and 500 milligrams sodium over a similar sandwich on one of their breads," according to Harris-Pincus. This specific wrap has 1,590 calories andwait for it3,930 milligrams (!!) of sodium. Healthier option: If you're all about a wrap, consider the Veggie Delite Signature Wrap, she says. Before sauce, it has 330 calories and 800 milligrams of sodium. Fairfax Media - Getty Images
Quesarito with Beef at Taco Bell This meaty menu item has 650 calories, 33 grams of fat, and 1,390 milligrams of sodium "thanks to beef, rice, cheese, cheese sauce, and sour cream," says Harris-Pincus. Healthier option: "If you are in the mood for one and the beef and rice are the priority, you can make it Al Fresco, which ditches the cheese, cheese sauce, and sour cream, while adding guacamole and salsa," she explains. It's 230 fewer calories than the original. PAUL J. RICHARDS - Getty Images
Breakfast Crunchwrap with Sausage at Taco Bell "I'm a huge fan of eating a balanced breakfast," says Harris-Pincus, "but the Breakfast Crunchwrap with Sausage is not my idea of a healthy choice." See : 690 calories, 45 grams of fat, and 1,210 milligrams of sodium. "It's super high in calories and fat but low in produce and essential nutrients," she says. Healthier option: You can nab two Egg and Cheese Soft Tacos for less than half of those calories: 340, to be exact, along with 18 grams of fat, and 660 milligrams of sodium. "Add some pico de gallo for a bit of veggie freshness," Harris-Pincus suggests. Joshua Blanchard - Getty Images
Chocolate Cookie Crumble Crme Frappuccino at Starbucks If shopping wears you out, you might think about grabbing this Frappuccino. A Grande's got 470 calories and 52 grams of sugar. Healthier option: The Iced Skinny Mocha , recommends Harris-Pincus. Still cold and refreshing, still chocolatey, this Grande has 120 calories and nine grams of sugar. "That's a huge difference," she says. Richard Levine - Getty Images
Pumpkin Scone at Starbucks Don't be fooled by the word "pumpkin" here. This baked good contains 500 calories and 46 grams of sugar. Healthier option: "If you are craving a sweet bakery treat and the real deal is what you want, instead of a Pumpkin Scone go for a Chocolate Cake Pop ," Harris-Pincus says. That pop has 160 calories and 18 grams of sugar. "And who doesn't love dessert on a stick?" she adds. Roberto Machado Noa - Getty Images
Hash Brown Scramble Burrito with Sausage at Chick-fil-A This breakfast item clocks in at 710 calories, 46 grams of fat, and 1,440 milligrams of sodium. Healthier option: "The Egg White Grill for a high-protein, satisfying breakfast," says Marisa Moore , MBA, RDN, LD, an integrative and culinary dietitian in Atlanta. It has 290 calories, eight grams of fat, and 970 milligrams of sodium. MANDEL NGAN - Getty Images
Spicy Deluxe Sandwich with Colby Jack at Chick-fil-A When it comes to Chick-fil-A sandwiches , this is one of the unhealthiest, at 540 calories, 26 grams of fat, and 1,770 milligrams of sodium. The regular Chick-fil-A Deluxe Sandwich with Colby Jack isnt much healthier, with 530 calories, 26 grams of fat, and 1,510 milligrams of sodium. Healthier option: Get your chicken grilled instead. Its important to remember that you dont have to order exactly whats on a menu board, says Moore. Restaurants are usually happy to help you create a meal that worksjust ask! Boston Globe - Getty Images