Keep portion control in mind. Do not super size your meals. In fact, sometimes smaller children's menu options are available and are a good way to ensure that you are not eating more than you need to feel full.

• Drink water or milk instead of soda.
• Eliminate high fat and high calorie sauces and dressings by eliminating them or asking that they be put on the side and then you use them sparingly. Sometimes, making your choice healthier is as simple as removing the condiments.
• All fast food restaurants are required to have nutrition information available upon request. Many fast food restaurants have nutritional information posted on their websites. You can visit the websites for the fast food chains that you commonly visit to see what the healthiest options are.
• Additionally, deciding on what you want to eat before you arrive will make it easier to avoid temptations to choose a less healthy item.
• Because of the increased demand for healthier menu items, stores will often try out new healthier foods to see if the public will buy them. Keep an eye out for these new menu items. You might find something new that you really like.
• There are a few healthier menu items that are becoming more common. Here is a short list of menu items that provide you with a nutritious fast food alternative:
  Grilled chicken or fish sandwich
  Whole wheat rolls
  Fruit or fruit and yogurt
  Baked potato (with vegetables instead of cheese, butter or sour cream)
  Salad with dressing on the side or fat free salad dressing
  Single hamburger (regular or children's size)
  Low fat deli sandwiches on wheat bread or on pita bread
  Wraps on whole wheat tortillas (without dressing)
  Fat free / low fat milk or water

• Opt for lower-fat methods of preparation. Avoid foods that are fried. Roasting and baking are good fat-saving cooking technique for chicken and turkey.
• Don't be afraid to make special requests. Speak up and ask to have the sauces on the side. See if you can get a menu item that is traditionally fried, baked or prepared in a healthier manner. Even fast food restaurants will make an effort to accommodate your requests. There is never any harm in asking what can be done to make something healthier.
• On average at a typical restaurant, a single serving provides enough calories for at least two meals. If you can't order smaller portions, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate.
• Ordering something that will reheat easily will provide you with a delicious lunch or dinner the next day.
• Another way to control portion size is to share your food with someone else. Not only will you control your portions better but you will also save a lot of money by ordering half as much food.

For more even more information about how you can order your favorite fast foods and still stay nutritious, the Heart and Stroke foundation provides a colorful brochure, Fast Foods While Dining Out (PDF). Nutrition Action Healthletter's Fast Food in '05 is also designed to help you sort out to help you in making healthy choices when dining out.