Hey, you, with the Reuben, dripping Russian dressing on the expense reports. And you, with the chopped salad, dropping bacon bits into your keyboard.
The office lunch -- which 62 percent of us eat at our desks, according to the 2011 Desktop Dining survey from the American Dietetic Association and ConAgra Foods -- can deal a caloric wallop if you're not careful.
Deceptively fattening salads and sodium-heavy soups can surprise people who think they're making healthy choices, said Jenny Sucov, editor of EverydayHealth.com.
Take a look at the top lunch foods eaten at restaurants and those taken back to the office to eat, according to market research firm NPD Group. We give examples of each from popular restaurants, then used the calculator at everydayhealth.com/calorie-counter.aspx to determine what you'd have to do to burn them off.
The calculations are based on a 150-pound person. People who weigh less would have to exercise longer to burn the same number of calories.
* * *
Coke, 20 fluid ounces
240 calories, 0g fat, 75 mg sodium
Burn it off: 38 minutes of tennis or 1 hour of mopping
Healthier alternative: Water
0 calories, 0g fat, 0 mg sodium
Burn it off: Nothing
* * *
Subway Melt, 6-inch (turkey, ham, bacon, cheese, lettuce, tomatoes, onions, green peppers, cucumbers, honey mustard sauce on wheat)
400 calories, 11g fat, 1,330 mg sodium
Burn it off: 30 minutes of vigorous biking or 78 minutes of light gardening
Healthier alternative: Subway Turkey sandwich, 6-inch (turkey, lettuce, tomatoes, onion, green peppers, cucumbers, yellow mustard on wheat)
285 calories, 3.5 g fat, 915 mg sodium
Burn it off: 20 minutes of vigorous biking or 56 minutes of light gardening
* * *
McDonald's Quarter Pounder with Cheese
510 calories, 26g fat, 1,190 mg sodium
Burn it off: 71 minutes of walking (4.5 mph) or 45 minutes of running (6 mph)
Healthier alternative: Cheeseburger from McDonald's
300 calories, 12 g fat, 750 mg sodium
Burn it off: 42 minutes of walking (4.5 mph) or 27 minutes of running (6 mph)
* * *
Wendy's natural-cut fries (medium)
420 calories, 21g fat, 460 mg sodium
Burn it off: 46 minutes of basketball or 123 minutes of bowling
Healthier alternative: Apple slices
40 calories, 0 g fat, 0 mg sodium
Burn it off: 4 minutes of basketball or 12 minutes of bowling
* * *
KFC two-piece Original Recipe chicken (drumstick and thigh)
370 calories, 24 g fat, 1,040 mg sodium
Burn it off: 41 minutes of jumping rope or 93 minutes of vacuuming
Healthier alternative: KFC two-piece grilled chicken
260 calories, 14 g fat, 829 mg sodium
Burn it off: 29 minutes of jumping rope or 66 minutes of vacuuming