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Take the calorie quiz

Losing weight is all about making healthy choices. But do you know how to choose diet-friendly foods? It’s not easy, especially when calorie-laden sauces, cheeses and oils lurk in even the healthiest-sounding foods. Take this quiz to see whether you can spot the skinnier items.

1. Which breakfast option has fewer calories?

  • McDonald’s Egg McMuffin
  • Plain bagel with cream cheese

At 300 calories, an Egg McMuffin is definitely the better choice. Surprised? A bagel may seem healthier, but portion control is key here. Smear two tablespoons of cream cheese on a large bagel and you get a whopping 460-calorie breakfast.

2. Which snack is the lower-calorie choice?

  • 1 cup canned pineapple
  • 20 almonds

Fruit is usually more diet-friendly than nuts—but not when it’s packed in heavy syrup. Just one cup of canned pineapple delivers almost 200 calories, compared to 140 calories for 20 almonds.

3. Which sandwich is a diet winner?

  • Turkey and cheese wrap
  • 6-inch roast beef whole-wheat sub

Turkey is always touted as a diet no-brainer. But a typical turkey and cheese wrap at a fast food place like Subway has about 400 calories, even if you hold the mayo. Even more shocking? More than 300 of those calories come from the wrap itself. You’ll save calories by ordering a 6-inch roast beef whole-wheat sub with lettuce, tomatoes, olives, pickles, green peppers and onions—all for only 290 calories.

4. Which is the leaner cold beverage?

  • 16 oz. cola
  • 16 oz. flavored iced latte

Soda gets a bad rap, but with 190 to 500 calories in one serving, it’s specialty coffees topped with whipped cream and loaded with sugary syrups that are the real diet disaster. A regular cola will set you back 128 calories. If you must have soda, choose a zero-calorie version, and lighten up your coffee drinks with nonfat milk. The best beverage, of course, is water. To jazz it up a bit, add a splash of lemon, lime or orange juice.

5. Which dinner option has fewer calories?

  • Caesar salad with grilled chicken
  • A slice of pizza with a side salad and light vinaigrette dressing

Although it may seem low-cal, a grilled chicken Caesar salad like the one served at Wendy’s can weigh in at almost 500 calories. The dressing alone adds 250 calories and 26 grams of fat. For a quick meal, you’re better off with a plain slice of pizza and a small tossed salad with light vinaigrette dressing, for just 361 calories.