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david zinczenko is author of "eat this, not that!" the no diet weight loss solution.u. >> great to see you, matt. >> we are not putting down fast food or the people who eat them. a lot of people don't have other options. you can make better choices. >> people focus too much on calories. that's like going into the jungle watching for tigers and forgetting about the alligators and lions. you have to make more nutritious choices. >> worry about sugar, sodium and carbs. starting with perkins berry pancakes. all about the carbs here. >> you should get 300 carbs a day. this has 200. this is 800 calories of pure carbohydrates. 110 grams of sugar. that's 450 calories worth of sugar, the equivalent of the seven klondike ice cream sandwiches, matt. >> you got my attention. when you're at perkins there are other options. eat my favorite omelet. this is an omelet with swiss cheese, bacon, mushrooms and spinach. 430 calories and you get protein, fiber. that's what you want in breakfast, not carbs. >> p.f. change's pork double pan fried noodles. almost 8,000 milligrams of sodium. f

david zinczenko is the author of "eat this, not that," supermarket survival guide. e're talking about here. serving sizes, which can often be very deceptive on packaging. >> right. we have been trained to basically see gee gantic servings as individual portions. like if you look in an nba locker room, after awhile seven footers would look perfectly average to you. this is what's happening to our food. food companies are trying to find a new normal and get you to believe that this is a typical serving, when it's not. and you need to know the score, because otherwise, you're going to, you know, pack on a lot of pounds without knowing it. >> all right. let's start with pop tarts. a lot of people probably this morning sent their kids out the door with a package like this. what should they know? >> apparently this has to be a tag-team effort because you open the package and there are two pop tarts in there. so -- and 40% of the calories that children get are empty calories. so, they -- you've got to be careful. if you eat both of those you think it's 200 calories because

david zinczenko is the author of "eat this, not that supermarket survival guide." how? >> just seems like we need these foods like a fish needs a bicycle. food manufacturers have taken simple foods that we have enjoyed for generations, and they've basically messed with them to carve out more food dollars. so we've gone from 8,000 foods in the '70s to more than 40,000 today. so we think it's for convenience, but it's just confusing. >> they aren't pointless, i'm hungry. there's the point right there. you're going to start with one. these are crust -- they're smucker's uncrustables peanut butter and grape jelly sandwiches. >> it's more like unsinkable. it's 420 calories here, and more sugar, 18 grams, than fiber or protein combined. so if you're eating this or serving this to your child over the course of a week it ends up being the calorie equivalent of 8 1/2, you know, burgers from mcdonald's. >> so over the course of the week this is the equivalent and you have a healthier alternative which is kind of the same thing, but a do it yourself version. >> just make your