Some Sneaky Bad Foods To Avoid … and some good ones, too

1. Marie Callendar's Chicken Pot Pie — while you might glance at the nutrition information and see that it's 520 calories and 800 mg of sodium … which is high anyway … look again … that serving size is HALF the pie. The whole thing is 1,040 calories, 22 grams of saturated fat (more than a day’s worth), and 1,600 mg of sodium (an entire day’s worth). Yea, think twice.

2. Fostering the Fat. Sorry that might be blunt but come on Olive Garden. Their Tour of Italy special includes lasagna, chicken parm and, you guessed it, fettuccine alfredo capping off at 1,450 kcal in addition to dressed salad for 350kcal and finally 1 breadstick for 150kcal. That meal is yea ... more than your daily 2,000 and a ridiculous amount of sodium. Gross.

3. Chipotle Chicken Burrito — I'm actually really upset about this and still don't really understand. Beans are good for you. Chicken is good for you. Lettuce, tomato and avocado (in moderation) are good for you. Heck, cheese is even good for you in small doses. I know this burrito is big but 970 calories and 2,200 mg of sodium?? How is that even possible? What did they bathe the bird in grease? Well it is and I'm bummed about it ... maybe it's because McDonalds owns them. Better option? Burrito bowl, no cheese, no sour cream and even then ... it's not great.

4. Just don't get it. Chocolate Tower Truffle Cake at the Cheesecake Factory. It has 1,670 calories and nearly 3 days of sat fat. Just don't.

5. Again. Just don't. Cold Stone's Gotta Have It Oh Fudge! Shake tops off at 1,920 calories. For perspective ... eat 2 16oz steaks and a buttered baked potato instead.

6. Granola — I'll say it, it tastes amazing but for a food so high in calories … it really should wear a disclaimer. Without the milk, 1 cup can quickly ad up to over 640 calories … and that's no health food if you ask me.

I think I've grossed you all out enough for one day but take the time to read next time you're out. You might think twice about ordering the chicken burrito over the chicken salad if there's a 500 calorie difference … just a thought. We'll close this off with some in which you can indulge.

1. Sweet Potatoes — a versatile food to say the least. From Thanksgiving to summer — these puppies can be baked, grilled, steamed, you name it. Rich in carotenoids, vitamin C, potassium and fiber, you could even cut them in the shape of fries, bake with some light olive oil and pepper and enjoy.

2. Mangoes — are rich in Vitamin C, A, Potassium and Fiber. Eat plain, with yogurt, in sushi or even frozen!

3. Wild Salmon — shocking. You've heard it for years but it's still true. Salmon is a superfood, chalk full of omega 3s and other awesomeness. Eat it. Eat if often.

4. Garbanzo beans — here's one I didn't know but I'm glad about it. Throw these into salads, quinoa, currys, soups, you name it. They're high in protein, fiber and iron to name a few.

5. Butternut Squash — steam, slice, bbq, bake, even put it on pizza, this squash is an awesome squash. Full of vitamin A and C in addition to fiber, they're sold cubed at almost all grocery stores for your convenience. Bake with pepper and a little olive oil and you'll be set to go!

6. Broccoli — this classic vegetable is full of awesome from vitamin C and carotenoids to folic acid. Eat it steamed to keep max nutrients and top with a dash of lemon or red pepper flakes for an extra kick.

That's all for now folks. You know what to do.