If you’re like two thirds of working Americans, you pick up lunch from a fast food joint or restaurant at least once a week. Sure, it’s not as healthy as packing your own lunch, but eating out every once in a while can’t hurt, right?

Not so fast: You’re Dead Wrong!

Not only could the window worker pile an entire day’s worth of calories through your car window with one serving, but soon after you will be sucking your energy and productivity right back out that window: Carb overloads lead to energy spikes and crashes, and studies have shown that the bigger your waistline, the lower your cognitive functioning and the more sick days you take.

Kind of ironic, considering “convenience” is the most common reason people give for buying lunch during the workday. In this economy, it’s hardly convenient to snore through the 2 o’clock meeting, or miss a few crucial days when the boss is looking for you.

A healthy lunch can help you maximize your afternoon performance, but if you’re in a hurry to grab and go, you might not take the time to sort through the menu hits and misses. Let the Eat This, Not That! folks be your efficiency experts: DON’T order the following items. Opt instead for less outrageous alternatives (also below), and reap the benefits at bonus time.

QUIZNO’S
Large Prime Rib Cheesesteak Sub
1,770 calories
116 g fat (25 g saturated, 2.5 g trans)
2,895 mg sodium

Fat Equivalent: Like eating 5 Dunkin Donuts cheese danishes!

It’s hard enough to make the argument for one cheese Danish, but five? And we’re just talking fat, here — with more than 1,000 calories of the stuff in just one sandwich. You’re also be filling up with more than a day’s worth of sodium and saturated fat. While this is one of the worst items you could choose, the rest of the Quizno’s menu has hazards, as well.

But if your coworkers insist on eating there, order this:

Regular Turkey Ranch and Swiss Sub with reduced fat Ranch
590 calories
18 g fat (2.5 g saturated)
2,235 mg sodium

CHILI’S
Crispy Honey Chipotle Crispers
1,890 calories
99 g fat (19 g saturated)
3,470 mg sodium

Calorie Equivalent: Like eating an entire medium Pizza Hut 12″ pepperoni pizza!

If you have the time for a sit-down meal, you have the time to think this through. Chicken Crispers are fun, but account for almost a whole day’s worth of calories and almost two days’ worth of sodium.

Your smarter choice is to eat this instead:

Classic Chicken Fajitas
330 calories
11 g fat (2 saturated)
2,080 mg sodium

And another hint for a healthy sit-down lunch: forgo the appetizers. Chili’s Texas Cheese Fries with Jalapeno Ranch Dressing made the top of our list when we rounded up the worst appetizers money can buy.

ARBY’S
Roast Turkey Ranch and Bacon Sandwich
818 calories
38 g fat (11 g saturated, 0.5 g trans)
2,146 mg sodium

Calorie Equivalent: Like eating 23 Thin Mints (one whole sleeve)!

Just because you could prepare it at home doesn’t mean it’s good for you when you order it away from home — the Roast Turkey Ranch and Bacon Sandwich packs nearly half of your daily allowance of calories and almost an entire day’s dose of sodium. Doesn’t leave much room for anything else, does it?

Eat this instead:

Sourdough Roast Beef Melt
355 calories
14 g fat (5 g saturated, 1 trans)
1,047 mg of sodiumDAIRY QUEEN
Wild Buffalo Chicken Strip Basket (4 piece)
1,340 calories
96 g fat (18 g saturated)
4,820 mg sodium

Sodium Equivalent: Like eating 14 large orders of McDonald’s French fries!

Talk about a value meal: one Chicken Strip Basket gives you two days’ payload of sodium! If thinking about it doesn’t elevate your blood pressure, eating it might.

 

Eat this instead:

Crispy Chicken Sandwich
530 calories
29 g fat (4.5 g saturated, 3 g trans)
1,020 mg sodiumPANERA
Italian Combo on Ciabatta sandwich
1,070 calories
50 g fat (19 g saturated, 0.5 g trans)
3,010 mg of sodium

Fat Equivalent: Like eating 6 slices of Papa John’s cheese pizza!

You were on the right track in choosing Panera, but don’t be sidelined by the allure of the Italian Combo. Ciabatta bread may sound sophisticated, but you won’t look so refined when you’re lugging that spare Pirelli around your midsection.

 

Eat this instead:

Smoked Turkey Breast on Sourdough sandwich
470 calories
17 g fat (2.5 g saturated)
1,680 mg sodium

CHIPOTLE
13” Tortilla with steak, black beans, rice, cheese, sour cream and lettuce
1,005 calories
40 g fat (17 g saturated)
1,948 mg sodium

Calorie Equivalent: Like eating 40 Hershey’s Kisses!

The good news about this tortilla is that it contains 57 grams of protein, but that’s hardly worth the outrageous calorie and carbohydrate load — with 100 grams of carbs, you’ve already covered a third of your recommended daily intake, plus you’re taking in nearly a day’s worth of sodium and saturated fat. Downsize to drop pounds.

Eat this instead:

Three hard tacos with steak, pinto beans, sour cream and lettuce
633 calories
25 g fat (11 g saturated)
854 mg sodium

(Another hint: When it comes to Chipotle chips, just say “no.” They add an outrageous 570 calories and 73 extra grams of carbs.)

HARDEE’S
2/3-lb Monster Thickburger
1,420 calories
108 g fat (43 g saturated)
2,770 mg sodium

Saturated Fat Equivalent: Like eating 43 strips of Oscar Mayer bacon!

It’s called Monster for a reason. It’s a monster load of saturated fat (more than two days’ worth). The good news is that it has a friendlier, healthier cousin in the 1/3-lb Low-Carb Thickburger, with 1,000 fewer calories and a third the amount of fat. Even better, the Low-Carb Thickburger is true to its name — it only has 5 grams of quick-burning carbohydrates, compared to 46 grams in the Monster.

Eat this instead:

1/3-lb Low-Carb Thickburger
420 calories
32 g fat (12 g saturated)
1,010 mg sodiumBURGER KING
Triple Whopper Sandwich with cheese and mayo
1,230 calories
82 g fat (32 g saturated)
1,590 mg sodium

Fat Equivalent: Like eating 10 slices of Papa John’s cheese pizza!

 

You should know by now not to order a triple anything. In this case you’re getting egregious calorie, fat, and sodium overloads. Choose a regular cheeseburger instead and slash 900 calories, 66 g of fat, and save yourself from the judgmental stares of your coworkers, who are three times as likely to be grossed out!

Eat this instead:

Cheeseburger
330 calories
16 g fat (7 g saturated, 0.5 g trans)
780 mg sodium

 

Innovative Results has Orange County Fitness Trainers  that can guided you with more Help, Motivation and Healthy Fitness Tips. Learn how to make good choices in your daily life through fitness, nutrition and mindset.