Features

• The easiest way to identify healthy items at fast food restaurants is to look at the method of cooking, which is often either part of the name or worked into the description of the dish. Anything that is deep-fried or batter-dipped is too high in calories and fat to be considered healthy. Other words, like crispy, au gratin or creamy, may seem innocent, but often indicate the presence of fats and extra, high-calorie ingredients.
  
  

Considerations

• Many of the calories in fast food are in the extras rather than the food itself. For example, burgers are often loaded with mayonnaise, which contains 120 calories per tablespoon. Just by asking the servers to substitute ketchup (only 15 calories per tablespoons), you're saving a lot of calories without much of a sacrifice. Other extras that packs a high number of calories include salad dressings, sour cream and cheese. You can always ask for substitutions or request that they "hold it."
  
  

Benefits

• Each fast food restaurant has at least some items that could be considered healthy choices. The BK Broiler Chicken Sandwich sold by Burger King has 340 calories, a good number for a lunch or dinner menu. Subway is even better, with most of its 6-inch sandwiches coming under 300 calories and some, like the Veggie Delight, barely reaching 200.
  
  

Warning

• Always avoid extras when ordering at fast food restaurants. Even a small serving of French fries at McDonald's holds at least 300 calories and over 14 grams of fat. Hash browns come lower in calories (about 175 per serving) but have a fat content of 75 grams, which is almost twice what many people should be eating in a whole day. Sodas are also a culprit, with the largest serving providing 385 calories. Better choices would be getting a side salad rather than fries (and avoiding the dressing) and ordering diet soda or seltzer instead.
  
  

Expert Insight

• Portions in the American diet have grown considerably over the past decade, making most fast foods too filling for the average person. A good way to save calories is to share the meal with somebody else or to bring part of it home. You can also order from the kid menu, as the sizes there are appropriate for most adults.