Welcome to Diet and Fitness Radio, a podcast brought to you by Diet.com. This is your fit, fun, and fabulous host, Lady Diet, reporting live from sunny Hollywood, California.

You have a favorite corner shop that you go to religiously every morning before work or school to get your favorite coffee or tea beverage. Sometimes, if not everyday, do you get breakfast or a snack at the same place? Well beware! I’m going to give you the cold, hard facts about what’s in those tasty bagels, donuts, pastries, and breakfast sandwiches at popular chain establishments such as Dunkin Donuts, Starbucks, and Krispy Kreme… and trust me, it ain’t too pretty. The amount of calories, carbs, and grams of fat are enough to make anyone (even a non-dieter) gasp in disbelief. So listen up. The nutritional information I am about to provide might make you think twice before you skip the fruit cup and order that croissant breakfast sandwich instead. The following figures come directly from the company’s corporate website:

A plain bagel from Dunkin Donuts contains 320 calories and 62grams of carbs. Top it off with some plain cream cheese, which has 190 calories and 17 grams of fat in 2 ounces, and you’ve consumed one-fourth of a recommended 2000 daily calories. Think you are doing yourself a favor by ordering a reduced carb bagel with Lite cream cheese at Dunkins instead? Think again. 380 calories and 45g carbs in the bagel plus 110 calories and 9 grams fat in the cream cheese still doesn’t add up to a healthy breakfast.

The worst offender at Dunkin Donuts is the Sausage Egg and Cheese Croissant Sandwich topping out at 690 calories, 40 grams of carbs, and 51 grams of fat. By the way, those 51 fat grams constitute 78% of the recommended daily fat consumption on a 2000 calorie-a-day diet, leaving room for well, not a whole lot else. And whether you get the Sausage Egg and Cheese on a bagel, English muffin, or biscuit, the results are pretty similar across the board.

A big fan of donuts? Donuts may not have as many calories as a bagel or breakfast sandwich, but they are smaller… hence why some of us order more than one. Anyone who’s tried a Krispy Kreme donut probably has a vivid memory of pure, melt-in-your-mouth deliciousness. FYI- In an original glazed donut from Krispy Kreme, there are 200 calories and in their chocolate iced custard filled donut there are 300 calories. Make sure these delectable treats really are just treats, meaning you don’t have them often.

Are you a Starbucks addict like myself? Then you must know what it’s like to stand in line in front of that amazing array of sweet treats. It is really hard to resist ordering a lemon poppy muffin with your grande vanilla latte. But please, do try. That delicious lemon poppy muffin has 540 calories and 61 grams of carbs. Holy moly! An apple fritter contains a whopping 790 calories and my favorite molasses chew cookie has 450!! What a bummer!

I know what you must be thinking right now: “Thanks, Lady Diet. Way to rain on my parade.” Well, I just thought you would want to know. Don’t think you should eliminate the aforementioned snacks from your life completely… that would be no fun and impractical. But if you are watching your weight, indulging daily or even twice a week can be a setback. Try eating a slice of toast and plate of fruit for breakfast before you leave the house. And if you have a mid-day craving for a donut, try snacking on a cup of yogurt with some granola instead.

Ok, I think I’ve scared you enough with nutritional information for today. Don’t eliminate carbs and sweets from your diet completely, but just be aware of what you are consuming. It might change your mind… and eventually your body shape! Thanks for listening and remember to check out www.Diet.com for a free calorie and fat counter.