Dodge it: Big Mac
At 492 calories, one Big Mac accounts for a fifth of your daily calorie intake, even without fries and Coke. It's an artery-clogging combo of saturated fat, salt and refined sugar. And it never looks as tasty in reality as it does in the pictures.
Treat yourself: Chicken Salad Deli
Grilled chicken, salad, roll and mayo - it's got a good mix of protein and carbs without too much saturated fat (just 1g). Side-step the Coke as well and your body will thank you later.
Dodge it: Doner kebab
That rotating elephant leg is dripping with fat and coated with sugar to cover up the poor quality of the meat. Smother it all in sugar-laden chilli sauce and you have a nutrition-free calorie bonanza.
Treat yourself: Chicken shish kebab
Grilled chicken is high in protein and low in fat. Combine it with lots of tomatoes and onions in the salad and you have a genuinely healthy meal (unless you go crazy with the sauces).
Dodge it: Sweet and sour pork balls
Take fatty meat and deep-fry it in more fat, then cover it in a sugary sauce and pour it onto high-GI fried rice. It's a recipe for a massive midriff and narrower arteries.
Treat yourself: Grilled king prawns with garlic and ginger
This meal has about a fifth of the calories of the pork balls, and about a tenth of the saturated fat. Ginger also aids digestion, so you shouldn't feel the strange need for another one an hour later.
Dodge it: Korma with naan
Kormas are made with cream and ghee - a clarified butter that is an astonishing 99.9 per cent fat. Add to that a sugar-and fat-filled naan bread and you have a meal that packs a belt-busting 870 calories.
Treat yourself: Tandoori chicken
The dry roasting method of cooking this chicken doesn't add unwanted fat, and extra flavour comes mainly from spices instead of fatty creams.
Dodge it: Four cheeses pizza
Cheese is packed with fat, so four cheeses will give you... well, you do the maths. A standard eight-inch pizza will serve up a whopping 15g of saturated fat.
Treat yourself: La Reine
The classic toppings of ham, olives and mushrooms will keep the fat to a minimum (less than half the saturated fat of the four cheeses pizza) and give you a reasonably broad range of vitamins and minerals.
Cooking for yourself? Then try some of our easy-to-prepare healthy meals.
Get the Coach Newsletter
Sign up for workout ideas, training advice, reviews of the latest gear and more.
Coach is a health and fitness title. This byline is used for posting sponsored content, book extracts and the like. It is also used as a placeholder for articles published a long time ago when the original author is unclear. You can find out more about this publication and find the contact details of the editorial team on the About Us page.