1. c. Turkey has fewer calories (350) than chicken salad (550), a tuna wrap (600), tomato & fresh mozzarella (700), or a turkey or chicken panini (700 to 900). But the calories start to climb when you add cheese (or mayo, guacamole, or sauce). For flavor, add mustard or, better yet, veggies.

2. d. The calories in two scrambled eggs (300) and one slice of toast with butter (130) look trivial next to those in eggs Benedict (700), three slices of French toast with syrup (800), a Belgian waffle with fruit topping but no whipped cream (800), or four pancakes with syrup (900). To dodge the eggs’ 400 milligrams of cholesterol, try egg whites or scrambled egg substitute (130 calories) or hot or cold cereal with lowfat milk (200).

3. e. A plate of cheese ravioli typically has about 600 calories, fewer than eggplant parmigiana (800), lasagna (950), spaghetti with meatballs (1,200), or fettuccine alfredo (1,500). Unfortunately, they all have at least half a day’s saturated fat (the alfredo has more than two day’s worth). Instead, split an order of pasta (whole grain, if possible) with puttanesca, arrabiata, pomodoro, marinara, or red clam sauce.

4. d. The English muffin (ask for whole grain) with preserves has 200 calories, far less than the bagel (300) plus light cream cheese (100), the Danish (350 to 600), nearly any scone (400 to 600), or the pecan roll (500 to 800). Why not just grab a fresh fruit cup at around 150 calories?

5. b. An Asian chicken salad typically has the fewest calories (400), largely because it’s missing the cheese that you’ll find in Greek and chicken Caesar (500) or chef and cobb (700). Four tablespoons of regular dressing supply anywhere from 150 to 400 of those calories. Instead, ask for light dressing on the side and use it sparingly.

6. e. Even with whole milk, a Cappuccino has only 150 calories, far fewer calories than a Chai Tea Latte (290), a Caramel Macchiato (310), any Frappuccino Blended Coffee with whipped cream (420- 550) or any Frappuccino Blended Crème (490-580)

7. a. A tuna salad sandwich without cheese typically has 600+ calories (thanks to its mayo). The cheese in a tuna melt brings the total to 800+ You’d be better off with hummus, veggies, roast beef with mustard, Asian chicken or a veggie burger.

8. a. The 950 calories in an order of shrimp with garlic sauce (including some 250 calories’ worth of rice) only looks low next to the house lo mein (1,100), beef and broccoli with rice (1,200), kung pao chicken with with rice (1,600), or General Tso’s chicken with rice (1,600).

9. a. A Starbucks Biscotti adds only 140 calories to your coffee, far less than Starbucks Carrot Walnut Muffin (510), a slice of The Cheesecake Factory Cheesecake (630) or a Starbucks Old Fashioned Crumb Cake (670) or a Cinnabon (810)

10. e. At most restaurants, the buttered baked potato has about 400 calories, far more than the vegetable of the day with butter (100) or the cole slaw, rice pilaf, or mashed potatoes with gravy (200 each). Just make sure you avoid the real calorie traps: french fries (600), loaded baked potato (600), or onion rings ( 900).