At a picnic

Eat This:
4 oz fried chicken
2 deviled eggs
1/2 c pasta salad with light vinaigrette
1 c mixed greens
1/2 c fresh berries
1 chocolate chip cookie
12 oz root beer
Total: 852 calories, 37 g fat (10.9 g saturated), 1,341 mg sodium, 93 g carbohydrates, 7 g fiber, 45 g sugar, 40 g protein

Not That:
4 oz country-style barbecue pork ribs with sauce
1 dinner roll with 1 pat butter
3/4 c tomato-cucumber salad
1 c potato salad
1/2 c fresh pineapple slices
1 oatmeal cookie
12 oz iced tea
Total: 1,154 calories, 60 g fat (17.9 g saturated), 2,240 mg sodium, 107 g carbohydrates, 8 g fiber, 42 g sugar, 40 g protein

With half the artery-clogging saturated fat of pork ribs, the fried bird wins wings down. In fact, the chicken meal still takes the cake even with a few splurges like the deviled eggs and the root beer. Whatever you do, steer clear of the mayonnaise-laden potato salad: It has almost as much fat—20 grams—as the main course.

On the boardwalk

Eat This: Ice cream sandwich
Total: 144 calories, 6 g fat (3.2 g saturated), 36 mg sodium, 22 g carbohydrates, 1 g fiber, 15 g sugar, 3 g protein

Not That: Nutty Buddy ice cream cone
Total: 217 calories, 14 g fat (5.6 g saturated), 60 mg sodium, 22 g carbohydrates, 1 g fiber, 17 g sugar, 4 g protein

The sandwich prevails thanks to its skinnier filling. Really craving a chocolate scoop? Get a kiddie cone and rack up half the fat and calories.

Eat This: 6-inch funnel cake
Total: 287 calories, 14 g fat (2.7 g saturated), 260 mg sodium, 31 g carbohydrates, 1 g fiber, 2 g sugar, 7 g protein

Not That: Slice of apple pie (1/8 of a 9-inch pie)
Total: 411 calories, 19 g fat (4.7 g saturated), 200 mg sodium, 58 g carbohydrates, 2 g fiber, 26 g sugar, 4 g protein

Even sprinkled with powdered sugar, the fried dough weighs in with fewer calories (and less fat). Blame the double crust, which accounts for nearly all the fat content.

Eat This: 1 medium caramel apple (6 oz)
Total: 244 calories, 4 g fat (3.9 g saturated), 0 mg sodium, 54 g carbohydrates, 5 g fiber, 54 g sugar, 2 g protein

Not That: 3 oz caramel corn
Total: 367 calories, 11 g fat (3.1 g saturated), 176 mg sodium, 67 g carbohydrates, 4 g fiber, 46 g sugar, 3 g protein

Yes, popcorn is a whole grain. But the apple has the same amount of fiber. Also, it takes longer to eat, which makes it more satisfying.

Drink This: 8 oz sweetened iced tea
Total: 60 calories, 0 g fat, 24 mg sodium, 17 g carbohydrates, 0 g fiber, 17 g sugar, 0 g protein

Not That: 8 oz lemonade
Total: 151 calories, 0 g fat, 20 mg sodium, 36 g carbohydrates, 0 g fiber, 36 g sugar, 0 g protein

The tea wins twice, since it also contains compounds called polyphenols that act as powerful disease-fighting antioxidants. Can't live without the 'ade? Dilute it by half with water and ice—it'll still be plenty sweet.

At a backyard cookout

Eat This: Hot dog with ketchup and bun
Total: 254 calories, 14 g fat (5 g saturated), 897 mg sodium, 23 g carbohydrates, 1 g fiber, 7 g sugar, 9 g protein

Not That: Bratwurst with mustard and bun
Total: 401 calories, 27 g fat (9.1 g saturated), 1,105 mg sodium, 23 g carbohydrates, 1 g fiber, 3 g sugar, 16 g protein

The veal-and-pork German sausage sports double the artery-­clogging fat of the dog. To save even more, use a wrap rather than a bun.

Eat This: 2 oz whole-grain corn chips, 1/4 c salsa
Total: 295 calories, 15 g fat (2.9 g saturated), 303 mg sodium, 38 g carbohydrates, 4 g fiber, 0 g sugar, 4 g protein

Not That: 3 oz barbecue potato chips
Total: 418 calories, 28 g fat (7 g saturated), 637 mg sodium, 45 g carbohydrates, 4 g fiber, 4 g sugar, 7 g protein

The tomatoes in salsa are rich in cancer-fighting lycopene, and the chips count as one-third of your daily whole grain quota. Fiesta!

Eat This: 1 c Jell-O fruit salad
Total: 153 calories, 0 g fat, 107 mg sodium, 38 g carbohydrates, 1 g fiber, 19 g sugar, 2 g protein

Not That:1 c Caesar salad
Total: 242 calories, 26 g fat (3.9 g saturated), 480 mg sodium, 3 g carbohydrates, 1 g fiber, 1 g sugar, 1 g protein

Even Jell-O with canned fruit doubles your dose of blood pressure-lowering potassium. Better yet, use fresh fruit to boost the antioxidants.

Eat This: 4-oz chicken-breast kebab
Total: 160 calories, 6 g fat (1.8 g saturated), 54 mg sodium, 0 g carbohydrates, 0 g fiber, 0 g sugar, 24 g protein

Not That: 4 oz turkey burger
Total: 227 calories, 17 g fat (5.2 g saturated), 107 mg sodium, 0 g carbohydrates, 0 g fiber, 0 g sugar, 18 g protein

Turkey patties are often a mix of light and dark meat—which can have even more fat than some varieties of ground beef.

Provided by Men's Health