About a third of your daily calories -- that's about 675 calories for a 150-pound woman -- should come from good-for-you unsaturated fats -- like those in salmon, tuna, walnuts and avocados.
Those White Castle chicken rings may taste great, but they pack 790 calories, 640 of them from fat. Of course, you'd do best to avoid fried fast food. But if you simply must have something crunchy and fried, at least go for White Castle's small onion rings at 210 calories, 120 from fat.