Did you know your "healthy" takeout salad, loaded with vegetables and chicken, may have more fat and calories than a cheeseburger?

Did you know a "serving size" for chow mein noodles is a half-cup, yet most takeout plates give you a whopping six servings?

Did you know an average restaurant muffin contains five servings and as many calories as Hamburger?

If you didn't know, you're not alone.

It turns out, even the most health-conscious diners can be duped.

Portions are generous and we often clean out plates so we don't waste food.

"I like to remind people it's okay for food to go to waste, so it doesn't go to your waist!" Kimra Warren Hawk is a Registered Dietitian at Providence Saint Vincent Medical Center. "A lot of times, restaurant and fast-food salads have as many or more calories than if you went for the hamburger!"

She points to the tiny container of Vinaigrette dressing served with a "Baja Ensalada Chicken" at Baja Fresh. The dressing contains a whopping 31 grams of fat. The restaurant's website states the lettuce, tomatoes and chicken add up to 310 calories and 7 grams of fat, which sounds great, but add the dressing and you're sabotaging your attempt at a low-fat lunch.

Warren Hawk advises we consume between 500 and 800 calories during lunch. But add up the calories on most restaurant takeout, you'll find you may easily consume 1,200. "So if our lunch should be 600 calories a day and we're eating 1200 calories every day for lunch, that can result in 60 pounds of weight gain in a year!"

She says that's the extreme, but adds some weight is inevitable unless you're closely counting calories. "100 extra calories a day, day in day out, is ten pounds in a year!"

Her advice: count the calories before you eat them. Find the information on web sites, or ask for it at the restaurant. If you still can't find the information you need, focus on the portion and how it's cooked. She says a serving a meat looks like a deck of cards in the palm of your hand. Go for broiled or baked, skip fried dishes. Opt for red sauce over crème. Choose vegetable or Canadian bacon instead of sausage and pepperoni for your pizza.

She says your best bet, eat takeout no more than three or four times a week.