Sometimes you may have Arby's on the brain ... roast beef can be hard to resist.  For those days when you're feeling like making a stop, check out this nutritional breakdown before acting on that impulse.

Arby's Melt:  302 calories, 12g fat, 921mg sodium, 36g carbs, 5g sugar

Beef'n Cheddar Sandwich:  445 calories, 21g fat, 1274mg sodium, 44g carbs, 8g sugar

Regular Roast Beef Sandwich:  320 calories, 14g fat, 953mg sodium, 34g carbs, 5g sugar

Chicken Fillet Sandwich — Grilled:  414 calories, 17g fat, 913mg sodium, 36g carbs, 7g sugar

Chicken Salad w/ Pecans Wrap:  638 calories, 38g fat, 1199mg sodium, 48g carbs, 3g sugar

French Dip Sandwich:  445 calories, 21g fat, 1274mg sodium, 44g carbs, 8g sugar

Classic Italian Toasted Sub:  951 calories, 54g fat, 2777mg sodium, 71g carbs, 5g sugar

Chicken Club Salad (no dressing):  487 calories, 25g fat, 1220mg sodium, 31g carbs, 3g sugar

Santa Fe Salad w/ Grilled Chicken (no dressing):  283 calories, 9g fat, 521mg sodium, 21g carbs, 8g sugar

Roast Turkey & Swiss Sandwich:  725 calories, 30g fat, 1788mg sodium, 75g carbs, 17g sugar

Now I know that Arby's is famous for its shakes, sauces and fries so to see the breakdown on those menu items,

Horsey Sauce (14 g):  62 calories, 45g fat, 173mg sodium, 3g carbs, 1g sugar

Arby's Sauce (14 g):  15 calories, 0g fat, 177mg sodium, 4g carbs, 1g sugar

Jamocha Shake — Reg:  498 calories, 13g fat, 393mg sodium, 81g carbs, 78g sugar

Cheddar Fries — Medium:  465 calories, 28g fat, 1311mg sodium, 51g carbs, 0g sugar

Curly Fries — Medium:  406 calories, 24g fat, 949mg sodium, 47g carbs, 0g sugar

Fit's Tip:  To lower calorie counts opt to go without sauces (this includes mayonnaise), dressings and cheeses.

Source.

Oftentimes we think of sandwich/bread shops as a healthier alternative to say, McDonald's.  While this may be the case trans fat wise, that's about it.  So before heading out to grab a bite at Panera Bread, you may want to check out this breakdown first.

To see the nutritional breakdowns of popular Panera Bread items

Low-Fat Vegetarian Garden Vegetable Soup (8 oz):  90 calories, 0.5g fat, 860mg sodium, 17g carbs, 4g sugar

Boston Clam Chowder (8 oz):  299 calories, 11g fat, 910mg sodium, 19g carbs, 2g sugar

Tomato & Fresh Basil Crispani:  960 calories, 39g fat, 1650mg sodium, 111g carbs, 15g sugar

Italian Meat Classic Crispani:  1140 calories, 54g fat, 2970mg sodium, 114g carbs, 15g sugar

Stawberry Poppyseed & Chicken Salad:  310 calories, 3.5g fat, 530mg sodium, 35g carbs, 21g sugar

Grilled Salmon Salad:  340 calories, 14g fat, 820mg sodium, 32g carbs, 13g sugar

Tomato & Fresh Mozzarella Salad:  830 calories, 56g fat, 960mg sodium, 56g carbs, 9g sugar

Mediterranean Veggie Sandwich:  590 calories, 13g fat, 1450mg sodium, 100g carbs, 9g sugar

Italian Combo Sandwich:  1100 calories, 56g fat, 3200mg sodium, 91g carbs, 5g sugar

Smoked Turkey Breast Sandwich (on Sourdough):  430 calories, 14g fat, 2050mg sodium, 44g carbs, 5g sugar

Frontega Chicken Panini:  870 calories, 41g fat, 2300mg sodium, 78g carbs, 7g sugar

Fit's Tip:  While I would highly recommend sticking to soups and salads, you can also order most sandwiches (and salads) in half sizes to cut down on the amount of calories you are consuming.

Popcorn is delicious, satisfying, crunchy, and fun to eat.  It's nature's snack food.

There are so many different ways to make and flavor popcorn, but unfortunately, some of those tasty methods turn this healthy snack into one loaded with sugar and sodium.

So let's look at the nutritional breakdown of 1 cup of each to see how they compare.

Want to see, then

Air popped popcorn:  31 calories, 0g fat, 1mg sodium, 6g carbs, 0g sugar

Stove-top with oil & salt:  55 calories, 3g fat, 97mg sodium, 6g carbs, 0g sugar

Orville Redenbacher's Microwave popcorn (ultimate butter):  55 calories, 3g fat, 40mg sodium, 3g carbs, 0g sugar

Orville Redenbacher's Microwave popcorn (light, butter):  40 calories, 1g fat, 35mg sodium, 4g carbs, 0g sugar

Newman's Own Organics Microwave popcorn (butter):  46 calories, 2.6g fat, 54mg sodium, 4.9g carbs, 0g sugar

Popcorn Indiana Kettle corn:  60 calories, 1.8g fat, 48mg sodium, 11g carbs, 5.5g sugar

Movie theater popcorn with butter:  83 calories, 7g fat, -, 4g carbs, -

Smartfood (cheddar cheese flavored):  162 calories, 10g fat, 294mg sodium, 14.2g carbs, 3g sugar

Cracker Jack with peanuts:  240 calories, 4g fat, 140mg sodium, 46g carbs, 30g sugar

Crunch and Munch (buttery toffee with peanuts):  128 calories, 4.6g fat, 147mg sodium, 21g carbs, 12g sugar

Poppycock (cashew lovers):  280 calories, 12g fat, 180mg sodium, 42g carbs, 24g sugar

Fiddle Faddle (Honey nut):  260 calories, 7g fat, 480mg sodium, 48g carbs, 30g sugar

Caramel Corn:  243 calories, 12g fat, 357mg sodium, 34g carbs, 26g sugar

Fit's Tips:  The sodium and sugar content of movie theater popcorn was impossible to find, so that makes me think it's even worse than I imagine.  So the next time you go to the movies, forget about buying over-priced, unhealthy snacks — why not bring your own?  I always pop my own popcorn and bring it along in my purse with a water bottle.  That way I won't be tempted to buy the movie theater popcorn when I smell the fake, yet mesmerizing, buttery aroma.  I also like to pack some dark chocolate, almonds and dried cranberries.

Since movie theaters make most of their profits by selling overpriced snacks, you gotta keep your homemade treats on the down low.  Wait until the lights go dim before enjoying your tasty snacks.

Source.

Looking for tasty sources of soy since it is beneficial to our bodies?  Soy contains antioxidant compounds that may reduce the risk of osteoporosis, kidney disease, and certain cancers such as breast and ovarian.  Plus the phytoestrogens in soy may provide relief from the negative effects of menopause (good to know for later).

The FDA recommends 25g of soy protein a day to help lower cholesterol levels and the risk of heart disease.  This O'Soy yogurt made by Stonyfield Farms offers 7g of soy protein per 6 oz cup.  It's also dairy and cholesterol free.  Plus just like in regular cow's milk yogurt, O'Soy has calcium and 6 live active cultures.

Want to see how O'Soy compares to Whole Soy Yogurt?

6 oz Whole Soy & Co. Vanilla:
150 calories
3g total fat
0mg cholesterol
25mg sodium
28g carbs
2g fiber
12g sugar
6g protein
30% calcium.
Taste:  Thick and creamy, not as sweet as the O'Soy, delicious vanilla flavor

6 oz O'Soy Stonyfield Farms Vanilla:  150 calories
2g total fat
0mg cholesterol
40mg sodium
26g carbs
4g fiber
21g sugar
7g protein
15% calcium.
Taste:  Thinner than the Whole Soy, closer in consistency to regular cow's milk yogurt and has that same slight tangy taste, great fresh vanilla flavor

Buying or heating up a breakfast sandwich may seem like a fab idea until you read this post.  Most breakfast sandwiches pack a whole lot of calories in a small amount of food.  Personally, I am going to stick to cooking my own eggs.

Want to see how many calories are in your morning sausage, egg and cheese?  Then

Starbucks' Sausage, Egg & Cheddar:  470 calories, 25g fat, 850mg sodium, 37g carbs, 3g sugar
McDonald's Sausage, Egg & Cheese McGriddle:  560 calories, 32g fat, 1360mg sodium, 48g carbs, 20g sugar
Dunkin' Donuts Sausage Egg & Cheese (on Bagel):  660 calories, 35g fat, 1450mg sodium, 63g carbs, 8g sugar
Tim Hortons' Sausage, Egg & Cheese:  520 calories, 37g fat, 940mg sodium, 30g carbs, 3g sugar
Lean Pockets' Bacon, Egg & Low-Fat Cheese:  150 calories, 4.5g fat, 280mg sodium, 21g carbs, 2g sugar
Hot Pockets' Biscuit, Sausage, Egg & Cheese:  280 calories, 13g fat, 760mg sodium, 30g carbs, 8g sugar
Einstein Bros. / Noah's Bagels' Bagel Omelet Sandwich, Turkey Sausage & Cheddar:  660 calories, 23g fat, 1170mg sodium, 74g carbs, 7g sugar
Burger King's Croissan'wich w/ Sausage Egg & Cheese:  470 calories, 32g fat, 1060mg sodium, 26g carbs, 5g sugar
Arby's Wrap, Sausage, Egg & Cheese:  689 calories, 45g fat, 1849mg sodium, 50g carbs, 2g sugar
Atlanta Bread Company's Sausage Egg & Cheese on Croissant:  690 calories, 48g fat, 1300mg sodium, 39g carbs, 4g sugar
Pillsbury Toaster Scrambles, Cheese, Egg & Sausage:  180 calories, 11g fat, 360mg sodium, 15g carbs, 1g sugar
Van's Stuffed Sandwiches, Sausage, Egg & Cheese:  330 calories, 19g fat, 450mg sodium, 29g carbs, 3g sugar