With the Holidays approaching I can use all the help I can get when it comes to avoiding high calorie food.  The editors at the health and fitness website RealAge.com looked at different fast food restaurants, and came up with their picks for the unhealthiest things you can order.  Here's what you should and shouldn't order at four popular spots.

1.  Starbucks. Skip the Zucchini Walnut Muffin.  It sounds healthy, but it's got 490 calories, 28 grams of fat, and a ton of sodium.

A smarter choice is the Strawberry and Blueberry Yogurt Parfait.  It only has 300 calories, plus 7 grams of protein.  Or if you want something hot, Starbucks oatmeal has 140 calories, 2.5 grams of fat, and 4 grams of fiber.

2.  McDonald's. The worst thing you can order is the 'Big Breakfast with Hotcakes."  It has a ridiculous 1,090 calories and 56 grams of fat.  And most of it's SATURATED fat.

In fact, one 'Big Breakfast with Hotcakes' has almost a full DAY'S WORTH of saturated fat.

The healthiest breakfast at McDonald's is the Fruit and Maple Oatmeal, which has 290 calories.  But if you HAVE to have a sandwich, go with the Egg McMuffin, which has 250 calories, 9 grams of fat, and 15 grams of protein.

3.  Jamba Juice. Skip the Peanut Butter Moo'd smoothie.  One 24-ounce cup has 770 calories.  Instead, the editors at RealAge.com once again suggest oatmeal.  If you get it plain with banana, it's just 240 calories, and has 6 grams of fiber.

4.  Subway. Skip the Breakfast B.M.T. Melt.  It has 480 calories and 22 grams of fat.  The best thing you can get is the ham, egg and cheese English muffin.  If you get it with egg whites, it's 170 calories.  With regular eggs, it's 190.