6. #6: Worst Chocolaty Coffee Drink: Starbucks Double Chocolaty Chip Frappuccino with Whole Milk and Whipped Cream (venti)

520 calories, 23 g fat (15 g saturated, 0.5 g trans), 350 mg sodium, 69 g sugars

Talk about double trouble. Within this chocolate calamity lurks three-quarters of your recommended daily intake of saturated fat, and as much sugar as you’ll find in 10 Rainbow Popsicles! Slash your calorie intake by switching to skim milk and cutting out the whipped cream. Knock the size down to a grande, and switch from the frappe to an iced mocha, and you’re looking at a drink with 350 fewer calories than when you started. Make a switch like that every single day, and you’ll lose about 6 pounds in two months!

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Grande Iced Caffe Mocha with Skim Milk (No Whipped Cream)

170 calories, 2.5 g fat (1.5 g saturated, 0 g trans), 70 mg sodium, 28 g sugars

5. #5: Worst Seasonal Coffee Drink: Dunkin’ Donuts Iced Gingerbread Latte (large)

450 calories, 12 g fat (7 g saturated), 290 mg sodium, 68 g sugars

This holiday horror packs a whopping 68 grams of sugar (that’s as much as in three and a half Twinkies!) and almost a quarter of your daily calories. (Hope you weren’t planning to eat much today.) To enjoy the same chilly gingerbread coffee flavor, simply swap the latte for iced coffee and drop down a size. Suddenly, you’re looking at nearly half as much sugar and a far more digestible 270 calories.

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Iced Gingerbread Coffee with Cream (medium)

270 calories, 9 g fat (5 g saturated), 90 mg sodium, 36 g sugars

4. #4: Worst Caramel-Flavored Coffee Drink: McDonalds Caramel Latte with Whole Milk (large)

330 calories, 9 g fat (5 g saturated), 210 mg sodium, 51 g sugars

This caramel confection hides an unhealthy dose of sugar and an unnecessary amount of calories. But don’t blame the caramel flavoring entirely. Choose the flavored cappuccino instead for a fat-free, lower-calorie, lower-sugar alternative that will hit your sweet spot just the same. When given the choice, always opt for a cappuccino over a latte—they’re made with less milk than lattes, which means they’re lighter, with fewer calories.

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Caramel Cappuccino with Skim Milk (medium)

190 calories, 0 g fat, 150 mg sodium, 41 g sugars

3. #3: Worst “Arctic” Coffee Drink: Cosi Double Oh! Arctic Mocha (12 oz)

434 calories, 22 g fat (13 g saturated), 241 mg sodium, 46 g sugars

This drink’s deliciousness is no excuse for its queasy dietary overload: as many calories as you’ll find in nine Chicken McNuggets, as much sugar as in three and a half bowls of Froot Loops, and as much saturated fat as in 13 strips of bacon. Get the same great taste with a quarter of the fat and 245 fewer calories by opting for an arctic latte instead. No need for all that superfluous chocolate—the latte is just as delicious without the extra baggage.

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Arctic Latte (12 oz)

189 calories, 5 g fat (3 g saturated), 124 mg sodium, 34 g sugars

2. #2: Worst Hot Chocolate Drink: Starbucks White Hot Chocolate with Whole Milk and Whipped Cream (venti)

640 calories, 28 g fat (18 g saturated, 0.5 g trans), 340 mg sodium, 78 g sugars

No one orders a hot chocolate and expects it to be anything but a dessert-like beverage. And certainly you should enjoy the occasional indulgence. But other times try this: Go with 2% milk (which is Starbucks’ default unless you specify otherwise) and shave 50 calories from these numbers. Cut the whip and trim another 70. Downsize to a grande and shed 120 more. Or swap to a cinnamon dulce latte, and cut out hundreds of calories while still indulging in a deliciously sweet treat!

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Cinnamon Dulce Latte (grande)

210 calories, 0 g fat, 135 mg sodium, 38 g sugars

8. #8: WORST FISH MEAL: Culver’s North Atlantic Cod Filet Meal (3 pieces)

2,156 calories, 140 g fat (21 g saturated, 2 g trans), 2,378 mg sodium

Frying anything is a bad idea, but frying fish is a debasement of one of nature’s purest foods. Why ruin what could be a protein-packed, muscle-building meal by sticking it in a vat of bubbling oil? But Culver’s doesn’t stop with its battered and oiled cod filets; it ups the risk to your waistline and overall well-being by adding heaping helpings of the default sides of cole slaw, fries, tartar sauce, and a dinner roll. We challenge more restaurants to do what’s right with fish: Buy it fresh, cook it with minimal flourishes, and let diners enjoy the simple beauty of a lean, well-cooked meal. Until Culver’s takes up the challenge, order the roasted chicken sandwich and tomato soup instead—or go to a different restaurant.

Eat This Instead!

Flame Roasted Chicken Sandwich with Mashed Potatoes and Gravy

449 calories, 10 g fat (2 g saturated), 1,374 mg sodium

7. #7: WORST BURGER: Chili’s Jalapeno Smokehouse Bacon Burger with Ranch

2,210 calories, 144 g fat (46 g saturated), 6,600 mg sodium

The average burger-and-fry combo at Chili’s packs 1,786 calories—about 85 percent of your daily allotment if you’re an active female and more than two-thirds an active male’s allowance. That’s a heavy price to pay for a staple the average American consumes up to 150 times a year. Of course, this tricked-out number takes the havoc to a new high. Laced with more bells and whistles than a Michael Bay blockbuster (tortilla strips, bacon, Cheddar, mayo, and jalapeno-ranch dressing), this burger punishes partakers with more than 2 days’ worth of saturated fat and as much sodium as you’d find in 6 pounds of McDonald’s french fries.

AVOID THESE FAT TRAPS: Research has shown that skinny people maintain lean bellies by developing healthy routines and avoiding bad habits. Harness the flab-fighting power of science to get thin by recognizing The 20 Habits That Make You Fat!

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Margarita Grilled Chicken

550 calories, 14 g fat (4 g saturated) , 1,870 mg sodium

6. #6: WORST PIZZA: Uno Chicago Grill Chicago Deep Dish Pizza (individual)

2,310 calories, 165 g fat (54 g saturated), 4,650 mg sodium   ,

Chicagoans beam with pride when claiming rights to the deep dish pizza, as if the invention of one of the world’s most dangerous foods is a source of civic satisfaction. The problem starts, of course, with the crust, which is bathed in oil, rich in refined carbohydrates, and about three times thicker than a normal pizza so it can support the onslaught of toppings it invariably houses. Tack on oozing layers of mozzarella, Romano, and sausage (the “classic” topping of choice), and you have an individual pizza with more calories than you’d cosume if you took down an entire extra-large Domino’s Thin Crust chorizo pie. If it’s pizza you seek at Uno’s, turn to the admirable new thin five-grain crust to avoid total catastrophe.

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Thin Five-Grain Crust Roasted Eggplant, Spinach & Feta Pizza (1/2 pie)

435 calories, 17 g fat (5 g saturated), 600 mg sodium

5. #5: WORST APPETIZER: Applebee’s Appetizer Sampler

2,430 calories, 166 g fat (48 g saturated) , 6,070 mg sodium

Sample platters are the lairs wherein all menu miscreants hang out and nearly every chain offers a criminal version. Applebee’s is the undisputed kingpin. Its repository of cheap, fried, monochromatic foods is a lesson in the perils of restaurant eating. It begins with chips and spinach-artichoke dip, a euphemism for a crock of cream and cheese with a few token shards of vegetable matter. From there, it gets worse: fried chicken wings, fried mozzarella sticks, and greasy cheese quesadillas. You could eat the celery on the plate to make yourself feel better, but by that point, the damage is done.

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Chicken Wonton Tacos

590 calories, 24 g fat (4.5 g saturated) , 2,150 mg sodium

4. #4: WORST BREAKFAST: IHOP Big Country Breakfast with Country Fried Steak and Country Gravy

2,440 calories, 145 g fat (56 g saturated), 5,520 mg sodium

This smorgasbord is an unabashed siren call to gluttons everywhere. It’s a 12-ounce steak breaded, fried, and dripping with gravy; three eggs; hash browns; and three pancakes crowned with an ice cream scoop of butter and a sugary tide of syrup. Heck, this meal wears its pride in its name. You could feed a small nation with the Big Country, though doing so would be grounds for UN intervention.

Eat This Instead!

Simple & Fit Spinach, Mushroom & Tomato Omelette

330 calories, 12 g fat (5 g saturated) , 690 mg sodium ,

3. #3: WORST RIBS: TGI Friday’s Caribbean Rockin’ Reggae Ribs

2,450 calories, 52 g saturated fat, 3,810 mg sodium   ,

Of all the foods on this list—burgers, fries, pasta, ice cream—none is more consistently catastrophic than a rack of restaurant ribs. Part of that is due to the fact that ribs comprise a nutritionally flawed cut of meat, redolent as they are with both external and intramuscular fat. But restaurant cooking methods, which invariably involve layer after layer of oily, sugar-dense barbecue sauce, only compound the problem. Want ribs? You’re not going to find a decent rack at Friday’s. Order the sirloin instead.

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Petite Sirloin (with Broccoli and Mandarin Oranges)

520 calories, 24.5 g fat (11 g saturated), 1,830 mg sodium

2. #2: WORST CHICKEN ENTREE: The Cheesecake Factory Chicken and Biscuits

2,580 calories, N/A g fat (68 g saturated), 2,621 mg sodium

Weighted down with more 1,000-plus-calorie meals than any other chain in America (26 at last count), the Cheesecake Factory offers diners a Russian roulette of choices. Every time you pick up your fork, you risk absorbing days’ worth of unhealthy nutrients. Take the Chicken and Biscuits, for example. It’s a classic like Grandma used to make—that is, if your grandma used every form of fat in the pantry and doled it out by the bathtubful. Even worse, the Factory seems to patronize those seeking to go lighter by putting its lower-calorie choices on the Weight Management menu. Anyone order a side of condescension?

DIRTY BIRDS: There’s plenty more polluted poultry where this dish came from—check out the Worst Chicken Dishes in America for the most calorically outrageous dishes coming from your favorite restaurant chains.

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Weight Management Spicy Chicken Salad

440 calories, N/A g fat (1 g saturated), 771 mg sodium