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Video: Is your restaurant fave a food offender?

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    ANN CURRY, co-host: Back now at 7:43 and this morning on EAT THIS, NOT THAT !, the top food offenders of 2010 . And who better to add up all those calories , fat grams and carbs than Dave Zinczenko . He's the editor-in-chief of Men's Health and author of "Eat This, Not That! The 2011 Edition" and "Cook This, Not That! Easy and Awesome 200" -- rather, " Meals." Boy, Dave , you've been prolific. Good morning. Mr. DAVID ZINCZENKO (Author, " Eat_This ,_Not_That!": Good to see you, Ann.

    CURRY: So this list of the top offenders of 2010 .

    Mr. ZINCZENKO: Yeah.

    CURRY: What are your criteria?

    Mr. ZINCZENKO: We look at everything. We look at sky-high calories , sodium , fat, saturated fat , trans fat , portion sizes. And the thing you have to know is it's not that we get too much food, it's that we're getting too much that isn't food. It's all the empty calories . And you're going to see that on display here.

    CURRY: OK. So one of your top offenders...

    Mr. ZINCZENKO: Right.

    CURRY: ...is from P.J. Chang . It's...

    Mr. ZINCZENKO: P.F. Chang 's.

    CURRY: P.F. Chang 's, right.

    Mr. ZINCZENKO: Yeah.

    CURRY: It's double pan- fried noodles combo.

    Mr. ZINCZENKO: Right.

    CURRY: This item.

    Mr. ZINCZENKO: Right. So it hasn't been fried just once, but twice and then it's been made saltier than the " Desperate Housewives " of New Jersey. This has a week's worth of sodium . This is 7,000 milligrams sodium . You would need to share it with at least like three friends. Just to give you a visual, that is the equivalent of 22 large fries from McDonald's . That the sodium equivalent. So if you're going to go to P.F. Chang 's, get the beef with the snow peas, you're going to save 5,000 milligrams, three days worth of sodium .

    CURRY: OK. So you're giving us an alternative there, which is a great idea.

    Mr. ZINCZENKO: Definitely. So you can still go, but be careful.

    CURRY: OK. So -- now a lot of people like to go to Baja Fresh for their fresh food.

    Mr. ZINCZENKO: Right.

    CURRY: And this looks pretty good to me. I mean, this is Baja Fresh 's charbroiled steak nachos. I see tomatoes, I see, you know, good, good guacamole, beans you're supposed to eat.

    Mr. ZINCZENKO: Right.

    CURRY: What's wrong with this?

    Mr. ZINCZENKO: Well, it's 2100 calories . So it's an entire day's worth of calories .

    CURRY: Hm.

    Mr. ZINCZENKO: It's two days worth of saturated fat , two days worth of trans fats , two days worth of sodium . I mean, this is the best reason for a border fence I've ever heard.

    CURRY: Oh!

    Mr. ZINCZENKO: This is the equivalent -- this is the equivalent, the calorie equivalent of 45 Chicken McNuggets . OK? So if you're going to go to Baja Fresh , what I would recommend is rather than getting the nachos, get two original steak tacos. It's 450 calories . You're basically going to save nearly a half pound of body fat in one sitting.

    CURRY: OK. All right. OK, good. Thank you Dr. Dave .

    Mr. ZINCZENKO: OK. You're very welcome, very welcome.

    CURRY: Now we're moving on and I've had this.

    Mr. ZINCZENKO: Yeah.

    CURRY: I've gone down to Chicago . This is Uno Chicago Grill 's Chicago Deep Dish Pizza . It's really wonderful pizza.

    Mr. ZINCZENKO: Oh, yes.

    CURRY: Yeah.

    Mr. ZINCZENKO: It's very wonderful. It's uno pizza, dos chins. This is 2300 calories , 2300 calories , three days worth of saturated fat , three days worth of sodium . It is the sodium equivalent of...

    CURRY: Oh my God. Look at that.

    Mr. ZINCZENKO: ...23 bags of Baked ! Lay's potato chips.

    CURRY: Oh.

    Mr. ZINCZENKO: So...

    CURRY: Baked, even!

    Mr. ZINCZENKO: Right.

    CURRY: Right.

    Mr. ZINCZENKO: So if you've going to go, the problem is, you've got all the fat and empty carbs that are collected in the -- in the thick crust. So don't dig into that. Save 2,000 calories by getting the thin crust half pizza. You're going to save, again, 2,000 calories , a half day's of body fat in one sitting.

    CURRY: Let's move forward to IHOP .

    Mr. ZINCZENKO: Yes.

    CURRY: Because at IHOP , they've got a big country breakfast with -- now we know this is going to be high fat.

    Mr. ZINCZENKO: Yeah.

    CURRY: And chicken-fried steak and country gravy.

    Mr. ZINCZENKO: Yeah, yeah, it's like...

    CURRY: You might as well just glue it to your thighs.

    Mr. ZINCZENKO: ...a big country , yes. Congratulations, IHOP , you have made the country big. This is 2500 calories . So they took a 12-ounce steak, they bread it. They fry it. They dump gravy on it. They give you eggs.

    CURRY: Four eggs.

    Mr. ZINCZENKO: Pancakes, hash browns, great -- the whole kit and caboodle, 2500 calories , 5700 milligrams of sodium . It is the saturated fat equivalent of these seven chipotle chicken sandwiches from Dunkin' Donuts . So if you're there, get the Simple Fit Turkey Bacon Omelet .

    CURRY: All right.

    Mr. ZINCZENKO: Again, save a full day's worth of fat.

    CURRY: Dave , we're out of time.

    Mr. ZINCZENKO: OK.

    CURRY: I know you've got more.

    Mr. ZINCZENKO: I've been -- we could do this forever.

    CURRY: And we'll -- we will continue to do this forever. Thank you so much .

updated 12/28/2010 1:54:32 PM ET 2010-12-28T18:54:32

Gearing up for a fitter 2011? Dave Zinczenko, editor-in-chief of Men’s Health and author of the “Eat This, Not That!” series, shares which calorie-, fat- and sodium-loaded restaurant dishes to avoid.

Top Chinese entrée offender

PF Chang's Double Pan-Fried Noodles Combo (served with beef, pork, chicken and shrimp)

  • 1,820 calories
  • 84 g fat (8 g saturated)
  • 7,692 mg sodium

The human body needs about 1,500 milligrams of sodium each day to function properly. Anything beyond that could be unnecessary, and possibly put your health at risk. And sure, Chinese food is notorious for its high salt content, but few dishes we've seen come anywhere close to this number. It packs enough of the white stuff to meet your body's needs for an entire week! And the rest of PF Chang's menu isn't much better. Stick with the Hong Kong Beef and plan to avoid the saltshaker for the next couple meals.

Sodium equivalent: 22 large orders of fries from McDonald's

Eat this instead!

Hong Kong Beef with Snow Peas

  • 670 calories
  • 28 g fat (6 g saturated)
  • 2,960 mg sodium

Top Mexican entrée offender

Baja Fresh Charbroiled Steak Nachos

  • 2,120 calories
  • 118 g fat (44 g saturated, 4.5 g trans)
  • 2,990 mg sodium
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If the full day of calories in this entree doesn't ruin any of your weight-loss goals, then the 2 days of saturated fat almost certainly will. But if all that saturated fat doesn't wipe out your waistline, then the 2 days of trans fat surely will. If the trans fat doesn't wreak total havoc ... you get the point. Fact is, you could eat eight steak tacos and still take in fewer calories than what's found in this plate of cheesy chips. Stick to two tacos and save nearly half a pound of body fat in one sitting.

Calorie equivalent: 45 Chicken McNuggets

Eat this instead!

2 Original Baja Steak Tacos

  • 460 calories
  • 16 g fat (4 g saturated, 0 g trans)
  • 520 mg sodium

Top pizza offender

Uno Chicago Grill's Chicago Classic Deep Dish Pizza (individual size)

  • 2,310 calories
  • 165 g fat (54 g saturated)
  • 4,650 mg sodium

Congratulations, Uno! You lose! Again! In all the years we've been putting this annual list of worst foods together, this caloric calamity has never budged — it's the worst pizza, year after year. There's simply no competition for this crusty, cheesy nightmare. With a day's worth of calories, more than 2 days' worth of sodium, and nearly 3 days' worth of fat, they should call it the Classic Deep Doo-Doo pizza. Because that's where your diet will be if you eat it.

Sodium equivalent: 23 1.125-oz bags of Baked Lay’s Original Potato Crisps

Eat this instead!

Cheese & Tomato Thin Crust Pizza (1/2 pizza)

  • 420 calories
  • 16.5 g fat (7.5 g saturated)
  • 885 mg sodium

Top breakfast offender

IHOP Big Country Breakfast with Chicken Fried Steak & Country Gravy

2,490 calories
149 g fat (57 g saturated)
213 g carbohydrates
5,690 mg sodium

Here's the anatomy of a breakfast disaster: Take a 12-ounce steak, bread it, fry it, and then cover it with gravy. Then, on the side, drop three eggs and three buttermilk pancakes. Does it not occur to IHOP that this is actually three full meals that would weigh in at more than 800 calories apiece???

Saturated fat equivalent: 7 Chipotle Chicken Sandwiches from Dunkin Donuts

Eat this instead!

Simple & Fit Turkey Bacon Omelet w/Fresh Fruit

  • 420 calories
  • 21 g fat (10 g saturated)
  • 24 g carbohydrates
  • 730 mg sodium

Top food offender in America in 2010

Cheesecake Factory's Bistro Shrimp Pasta

  • 2,730 calories
  • 78 g saturated fat
  • 141 g carbohydrates
  • 919 mg sodium

No restaurant chain exemplifies America's portion problem more than Cheesecake Factory, where the average sandwich contains nearly 1,400 calories — more than three full meals. But the Factory doesn't stop at elephantine portion sizes; it combines that with heavy-handed application of cheap cooking fats and the results are disastrous! However, it's this relatively healthy-sounding plate of shrimp pasta that earns this year's “Worst Food in America” crown from Eat This, Not That!, delivering to your system more saturated fat than you'd find in three packages of Oscar Mayer Center Cut Bacon or as many calories as in seven bean burritos from Taco Bell.

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Calorie equivalent: 7 bean burritos from Taco Bell

Eat this instead!

Fresh Grilled Mahi Mahi

  • 240 calories
  • 1 g saturated fat
  • 2 g carbohydrates
  • 364 mg sodium

More from Men's Health:
Cook This, Not That: 350-Calorie Meals
The 10 Worst Fast Food Meals
The 20 Worst Foods 2010
The 15 Best Recipes for Weight Loss

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