Choose the turkey sandwich over pizza and you think you're being good, but again, looks can be deceiving. A turkey sandwich at Panera Bread comes on focaccia with cheese and mayo and delivers 960 calories. Two slices of pepperoni pan pizza from Pizza Hut total 560 calories. Put your sandwich in a spinach wrap instead of regular bread? It's the same difference, says Tara Gidus, RD, a spokesperson for the ADA. "My clients think they get more nutrients and save on calories with 'healthy bread,' but often that's not the case."

Do It Better
Look up fast-food nutrition facts in advance
Many restaurants offer nutrition information, from Taco Bell to Subway. See if your favorite eatery has nutrition facts online or in the store--you may be surprised at what you see. We were when we checked out Baskin Robbins: A medium strawberry-banana smoothie has 80 more calories than a strawberry milk shake!