Diet Detours: Workplace cafeteria

Registered dietitian Amanda Agamy with the Cancer Treatment Centers of America knows which foods can derail your diet.

Every day she helps create a red, yellow and green light system in the hospital's lunch room.

She explains, "It helps with encouraging healthy eating."

So we asked Amanda to show us some of the biggest diet traps.

First up, Siracha Mango Glazed Chicken versus a Broccoli Cheddar Cheese Quiche.

Amanda says they are both dishes that should be eaten in moderation. BUT...

"When we look at the chicken it's got almost 500 calories," she said.

And that's not all this chicken dish is packing, mostly due to the sauce. It's got 11 grams of fat and over 2,300 milligrams of sodium. It's our first diet detour!

Amanda says, "This is a key example of knowing what is in your food and how important that is."

In this case, the Broccoli Cheddar Cheese Quiche is the healthier choice. It still packs double the fat, but with way less calories and sodium.

So now, the battle of the side dishes: Carrot Kugel versus Mashed Potatoes with Gravy.

"I think is very deceiving. While it has carrots whole grains and dried fruit it also has a lot of cream."

Amanda says this kugel is just carrot cake in disguise, making it our next diet detour.

She says, "It weighs in at just over 500 calories for this small 4 ounce portion and almost 40 grams of fat."

And that's for a side!

So mashed potato lovers can rejoice. But Amanda says proceed with caution - watch your portions.

And in almost any cafeteria a sandwich is sure to be a lunch time staple. So how does a Caprese Panini stack up against a Ham and Cheese Melt?

"The real doozy here is the focaccia bread," Amanda explains.

The bread drives this panini straight to a detour with 660 calories and a whopping 46 grams of fat!

"So much more than the ham and cheese melt surprisingly."

The ooey and gooey melt has only 390 calories and 11 grams of fat, making it the better option.

Lastly, desserts and baked goods that typically get a red light can be made with healthier ingredients. Even still, be sure to consume in moderation - maybe just once a week.