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There are a lot of calorie and fat gram calculators out there. The only accurate way to determine your caloric needs is by creating an individual plan with a dietician.

(All information compiled from David Zinczenko's list, The Worst Drive-Thru Foods in America from his Eat This Not That column featured in Men's Health online and checked against each restaurant's own online nutritional counters.)

Salty Side Item

Arby's Large Mozzarella Sticks

• 650 calories
• 35 g fat
• 2220 mg sodium

Learn to stay away from fried cheeses, no matter how great they may taste. Cheese is a decadent ingredient and should be treated as such. Although it is often touted as a good protein source for vegetarians, the amount of protein contained in most cheese is negligible, especially when compared with nuts and seeds, or sprouted protein bread.

Cheese contains more fat than anything else. The same goes for hot fudge. Would you welcome a chef to pour hot fudge over each meal you have for breakfast, lunch and dinner? Look at cheese the way the French do. It is never the primary ingredient in an entrée or even side dish. In fact it is often served for dessert.