Hidden calories and sky-high fat in fast food are the downfall of many a diet. To help people avoid the hidden fats in fast food, Camino Medical Group has created a “Pocket Guide to Eating Out.”

The guide surveys Starbucks, McDonalds, Subway, Jamba Juice, Taco Bell and Jack in the Box and offers general suggestions for Chinese, Mexican and Indian cuisine. It also features a snack list. Popular items are listed with their calorie and fat counts. Each segment has “Try These” suggestions, “Limit These” alerts and tips for skipping other high calorie items.

For example, a Starbucks white chocolate mocha with nonfat milk and whipped cream packs 440 calories and 14 grams of fat. Add a scone with 490 calories and 22 grams of fat, and you’re consuming almost 1,000 calories - and that’s just breakfast.

The guide is available at the medical group’s Patient Resource and Nutrition Departments and at www.caminomedical.org.