As you wander the mall, eyes primed to find the perfect boots, or scouring the store fronts to find the best deal, there is a trap waiting for you. It grabs you when your defenses are lowest and when you really need something right now. Watch Out! It’s Attack of the Food Court!

Okay, that’s a bit dramatic, and perhaps silly, but it’s real. As you shop, you get hungry and the food court is waiting for you with piles upon piles of empty calories. Here is the problem, studies have shown that the more you resist temptation, the harder it becomes to continue resisting. That means after hours of resisting the great sales, and those got-to-have-it trends, your ability to resist the mall food have been severely compromised. Now, with attention to detail and this handy guide from David Zinczenko of Men's Health, you will be able to avoid some of the worst Food Court Traps.

WORST CHINESE MEAL
Panda Express
Orange Chicken
500 calories
27 g fat (5.5 g saturated, 1 g trans)
42 g carbs
810 mg sodium
 
FAT EQUIVALENT: 9 strips of Oscar Mayer Bacon! 
 
Compared to other traditional Chinese meals (think multi-serving takeout boxes of carb-loaded lo mein), 500 calories doesn’t seem so bad. But consider the source—one small serving of Panda Express orange chicken usually comes with a second entrée (add another 300-400 calories) and a side of rice (add 450 calories if you choose the fried variety, 380 for the steamed). Make it a double serving of orange chicken and a side of fried rice and you’ve just consumed 75 percent of your day’s calories in one moment of weakness.

WORST SLICE OF PIZZA
Sbarro
Stuffed Pepperoni Pizza, 1 slice
890 calories
g fat: unknown
mg sodium: unknown
 
CALORIC EQUIVALENT: 3 Snickers bars!
 
It’s probably no surprise that a pizza labeled “stuffed” would pack a caloric punch—but 890 calories for a single slice? You’d have to eat 3 Snickers bars, or 20 Chicken McNuggets, or 15 KFC Hot Wings to match that load. And that’s not even taking into account what are surely stratospheric fat and sodium counts. (Sbarro’s doesn’t release full nutritional information for their menu items.

WORST SIDE
Steak Escape
Ranch and Bacon Fries
1,044 calories
71 g fat
1,398 mg sodium
84 g carbs
 
CALORIC EQUIVALENT: 23 McDonald’s Chicken McNuggets!
 
Consuming half your day’s allowance of calories in one meal is bad enough—but in one side dish? Claiming innocence will never hold up in a Food Court of Law, though—not when a flood of ranch, a flurry of bacon, and a mountain of fried potatoes are involved. Until some nutritionally savvy company starts baking their fries in the oven, you’ll need to seek out alternative treatments to get your spud fix.

WORST BREAKFAST
Cinnabon
Regular Caramel Pecanbun
1,100 calories
56 g fat (10 g saturated, 5 g trans)
141 g carbs
47 g sugars
 
CALORIC EQUIVALENT: 8 White Castle hamburgers
 
Cinnabon and malls are inseparable. Consider it a symbiotic relationship: Researchers have found that men are turned on by the smell of cinnamon rolls, and further studies have shown that men are more likely to spend money when they’re thinking about sex. But just because Cinnabon might be good for the Gap doesn’t mean it’s at all good for you. This dangerously bloated bun—among these Fattiest Foods in America—contains nearly an entire day’s worth of fat and more than half of your daily allotment of calories. Reconsider your breakfast or snack options, but if you absolutely must eat something, make it Stix.

Find more of these mall food court traps here.