Remember that phrase you are what you eat? Sometimes it seems like we have taken it to an extreme, counting calories, watching carbs and trans fats, and worrying over sugar or fat content. But then you read studies like this one from the Center for Science in the Public Interest (CSPI), where they look at thousands of food options and compile a list of the top ten worst foods for 2009. Take a glance at the list below, because in a very real sense you are what you eat.

1. Pepperidge Farm Roasted White Meat Chicken Premium Pot Pie - With 510 calories and 9 grams of saturated fat it doesn’t look to bad. But that’s just half the pie. The whole thing contains 1020 calories and 18 grams of saturated fat.

2. Romano’s Macaroni Grill Spaghetti and Meatballs with Meat Sauce – Wait, Spaghetti? What’s wrong with Spaghetti? How about 2,430 calories and 57 grams of saturated fat (nearly 3 days worth) plus 5,290 milligrams of sodium. This Spaghetti is the only thing you can eat for the entire day. And it has more calories and saturated fat than two Macaroni Grill Tuscan Rib-Eye steak dinners.

3. Progresso Traditional, Vegetable Classics, and Rich & Hearty soups – First Spaghetti now soup? Half a can contains more than half of your daily salt intake. Instead, CSPI says try Progresso’s Health Favorites reduced-sodium soups with up to 50 percent less salt.

4. Dove Ice Cream – 300 calories in half a cup and an average of 11 grams of saturated fat - that’s half-a-day’s worth of the bad stuff.

5. The Cheesecake Factory Chris’ Outrageous Chocolate Cake - Decadent layers of chocolate cake, brownie, toasted coconut pecan filling, and chocolate chip coconut cheesecake. Yum! But, CSPI found each five-inch-high slice weighs three-fourths of a pound and has 1,380 calories, 32 teaspoons of sugar, 33 grams of saturated fat and 5 grams of trans fat. I’m not so hungry anymore.

6. Smoothie King’s Grape Expectations II - It’s one of Smoothie King’s “Snack Rights” with 550 calories in the 20-ounce size and 1,100 calories in the 40-ouncer. I thought smoothies were supposed to be good for you.

7. Pop Secret Movie Theater Butter Popcorn Snack Size Bags - One snack-size bag has 11 grams of bad fat, including 7 grams of trans fats. Instead, CSPI recomends Orville Redenbacher’s Smart Pop or Smart Balance Smart ’N Healthy - both are made with no partially hydrogenated oils.

8. The Starbucks Venti (20 oz.) Caffè Mocha - 450 calories and 13 grams of bad fat with the whole milk and whipped cream. That’s basically a Quarter Pounder with Cheese in a cup. But cheer up, you can eliminate the bad fat and all but 170 calories if you order a tall (12 oz.) with nonfat milk and no whipped cream.

9. Chipotle Chicken Burrito - With rice, pinto beans, cheese, chicken, sour cream, and salsa, you get 1,040 calories and 16-1/2 grams of saturated fat. That’s equal to three Subway Steak and Cheese 6-inch Subs. Plus the burrito comes with 2,500 milligrams of sodium! Ordering it without cheese or sour cream cuts the saturated fat to 3-1/2 grams, but you still end up with 810 calories and 2,300 milligrams of sodium.

10. Cold Stone Creamery’s Gotta Have It Founder’s Favorite - 12-ounces of ice cream, pecans, brownie pieces, fudge, and caramel adds up to a whopping 1,600 calories and 42 grams of saturated fat. That’s just like eating five single-scoop ice cream cones.