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1. The Worst Food in America

Outback Steakhouse Aussie Cheese Fries with Ranch Dressing

2,900 calories 182 g fat 240 g carbs Even if you split these "starters" with three friends, you'll have downed a dinner's worth of calories before your entrée arrives. Super Substitutions: Front-load your meal with a protein-based dish that's not deep-fried. A high-protein starter helps diminish hunger without putting you into calorie overload. And remember: Appetizers are meant to be shared.

At On the Border: Chicken Soft Tacos (250 calories each). This entrée is as close as you'll come to a healthy starter.

At Chili's: Garlic & Lime Grilled Shrimp. Look for this item in the "sides."

At Outback: Seared Ahi or Shrimp on the Barbie.

By Lucy Danziger, SELF Editor-in-Chief

Produce, especially the veggie variety, is a dieter’s best friend. When people eat veggies with a meal, they consume a full 20 percent fewer calories overall — and still feel satisfied afterward, a study in The American Journal of Clinical Nutrition reveals.

I know that all that chopping and cooking feels like a drag, but it’s easier than you think to work in five cups of the fresh stuff a day. At breakfast, have a fruit “smush” made with a medley of fresh berries and yogurt (the lean protein fills me up). Then, at lunch, have a great big salad with cucumbers, tomatoes, peppers, peas or whatever your favorite veggies are. Add grilled chicken or another lean protein to hold off afternoon hunger.

Start dinner with a veggie-packed soup, like minestrone, and make a side dish that you love (I’m a big fan of steamed spinach with a little salt). I also love ratatouille (especially in summer), but if you don’t have time for that, heat up some frozen veggies and sprinkle them with Parmesan or lemon juice for an easy, delicious, healthy side. My favorite brand of frozen veggies is from Cascadian Farm.