The Dirty Dozen At The Food Court

-- When snacking on fat-laden junk food, it's sometimes best to subscribe to the old theory, ignorance is bliss. Men's Fitness magazine has compiled a list of "The Dirty Dozen" – the most popular junk foods you're likely to find at malls and restaurants.

On Tuesday's Early Show, Robin Vitetta-Miller, a nutritionist reveals the list and tell you how much exercise you'll need to do if you eat one of these items.

Vitella-Miller recommends that if you're on a 2000-calorie-a-day diet, your fat intake should be around 60 grams, or 30% of your calories. (You don't want to go with no fat because that's not good either.)

The Dirty Dozen

• Fried Onion: (aka onion blossom or blooming onion)
  (2,882 CALORIES, 222 GRAMS OF FAT)
  This has a whopping four days worth of fat. It's the equivalent of 17 snickers bars. And, this is just an appetizer. They're often served as blocks in steak restaurant chains.

  
  

• Starbucks Grande Mocha:
  (420 CALORIES, 24 GRAMS OF FAT)
  Even without the whip cream, the Grande Mocha still has over 20 grams of fat. Try a non-fat Grande Mocha with skim milk and no whip cream.

  
  

• Chili Cheese Fries:
  (650 CALORIES, 41 GRAMS OF FAT)
  This is a combination of three of the greasiest foods rolled into one. Try in-line skating at 10 m.p.h. for 22 minutes to burn this off.

  
  

• Mrs. Fields Chocolate Chip Cookies:
  (480 CALORIES, 24 GRAMS OF FAT)
  Two cookies have 24 grams of fat and they're so good that no one eats just two.

  
  

• Nachos with Cheese:
  (692 CALORIES, 38 GRAMS OF FAT)
  Believe it or not, you're better off eating a hot dog, nuts and beer than this meal. You'll have to square dance for 85 minutes to burn this off.

  
  

• Dairy Queen Shake:
  (770 CALORIES, 20 GRAMS OF FAT)
  This is for a medium and most people get a large! Try Dairy Queen's lower calories items such as soft yogurt.

  
  

• KFC Extra Crispy Breast and Wing:
  (690 CALORIES, 43 GRAMS OF FAT)
  To burn this meal off you'd have to run five-and-a-half miles at an eight-minute mile pace.

  
  

• Chocolate Eclair:
  (657 CALORIES, 27 GRAMS OF FAT)
  Don't be fooled by the elegant name, this puffed pastry is filled with cream and covered with chocolate.

  
  

• Pizza Hut Stuffed Crust Meat Lover's Slice:
  (543 CALORIES, 29 GRAMS OF FAT)
  There's no way you can eat just one and this is just for the medium slice. Try to skip the cheese in the crust when having pizza.

  
  

• The Cheesecake Factory White Chocolate Raspberry Truffle Cheesecake:
  (860 CALORIES, 60 GRAMS OF FAT)
  If you must indulge, order a slice for the table and share it, or you'll have to box someone your size for 49 minutes to burn off the calories.

  
  

• Large Movie Popcorn (without butter):
  (1,485 CALORIES, 80 GRAMS OF FAT)
  If you add butter to this popped in oil corn, you'll boost your fat grams to 130. Try air popped popcorn instead.

  
  

• Winchell's Glazed Donut:
  (210 CALORIES, 12 GRAMS OF FAT)
  The problem with donuts is that yocan't eat just one and they come in a dozen. Try yoga for 46 minutes to burn just one off.

  
  

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