Yes, it is possible to make nutritious choices at fast food restaurants. The secret is to pay attention to your choices you can make the most of your fast food meal. In fact, you can make the most of any restaurant meal.

America has been called a ‘fast food nation' and for good reason. Everyday, one out of four Americans eats fast food. Most do it for the convenience – lack of time leads many people to the drive thru, and money plays a part as well. If you are eating out, fast food restaurants are often the cheapest option. Unfortunately, fast food restaurants are not the most nutritious option. Generally, fast food meals are higher in calories, sodium and fat, and often lacking in important vitamins and minerals. Until recently, french fries were the only vegetable option at many fast food restaurants. By most standards, it is a stretch to call fast food french fries a vegetable. Restaurant dining poses similar challenges. Restaurant meals also tend to include too much fat, salt, or sugar, and portions are almost always larger than normal.

While fast food restaurants may not offer the healthiest options, most people find themselves eating fast food from time to time. How can you make the most of your fast food meal? For that matter, how can you make the most of any restaurant meal? The good news is that many restaurants, fast food and sit-down, are adding healthier menu options. It is now possible to eat a fairly nutritious meal on the go. Keep in mind portion control (no super sizing), high fat and calorie sauces and dressings (eliminate them or take them on the side and use sparingly), and sodas (drink water or low fat milk). Making good choices when you are eating out will help you maintain a healthy diet. Knowing what types of menu items are healthier than others can help limit temptation and will also help you encourage your children and grandchildren to make healthy choices as well.

Some healthy fast food choices

Fast food restaurants have added many new healthy options. Most fast food restaurants and restaurant chains post nutritional information about their food offerings on their web sites. Visit some of the sites to determine your choices are. If you decide what you can and should order before you arrive, it will make it easier to avoid the less nutritious, higher calorie options. Also, pay attention to changes in the menu and new offerings because many restaurants are finally starting to pay attention to the demand for healthy options. Many restaurants try new items out before they add them to the menu permanently.

You can check this nice brochure from Heart and Stroke foundation, Fast Foods While Dining Out for tips on choosing healthy restaurant foods.

When choosing, be aware of highly caloric additions such as salad dressings, cheese, sour cream, etc. Sometimes, making your choice healthier is as simple as removing the condiments. For example, ask for a grilled chicken sandwich without the mayonnaise. Many restaurants are making progress and offering alternatives like salads with low calorie, fat free dressings, or grilled chicken sandwiches on whole wheat rolls, but if they don't, see what you can do to make your choice more nutritious and less fattening. Some healthy fast food choices include: 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.

Least healthy fast food choices

While the choice of meal can be unhealthy, oftentimes it is the condiment or side order that packs in the fat and calories. The George Matejlan Foundation suggests decreasing your use of high-fat condiments, such as butter and mayonnaise. Other types of unhealthy condiments include: cheese sauce, most “special sauce”, tartar sauce, sour cream, gravy, guacamole.

Selecting non-fat or low-fat versions of condiments will help make your favorite fare healthier. As an example, Newman's Own Ranch dressing (offered at McDonald's) contains 170 calories and 15 grams of fat per serving. Choosing Newman's Own Low Fat Balsamic Vinaigrette brings the totals down to 40 calories and 3 grams of fat.

Additionally, drinks are often a significant source of nutritionally empty calories. For example, a large cola (32 ounces) has 310 calories. Make your beverage selection healthier by switching to water or low fat milk. In general, some particularly unhealthy menu choices to avoid include: chicken nuggets, croissant breakfast sandwiches (and croissants or pastries in general), fried fish or fried chicken sandwiches, fried chicken, large and jumbo size fries, onion rings.

Fast food and restaurant suggestions for children

Whether you are dining out with your children or grandchildren, it is important to know how to make good fast food and restaurant choices. Children love to eat out, but the growing numbers of overweight and obese children mean that adults need to take more responsibility for proper nutrition, and more importantly, help children make good choices. Nearly one-third of children eat fast food every day, and those children who do eat fast food tend to consume more calories on a daily basis. These increased calories lead to increased pounds and add to the child's risk of becoming overweight. It is important to keep this in mind when you are thinking about taking your children or grandchildren out to eat with you. These facts make it all the more important to think about making healthy choices. When you find yourself out to eat with children, particularly at fast food restaurants, keep in mind some of the main points outlined above. That being said, it might be hard to persuade your youngster to order a salad instead of a cheeseburger, but you can steer them towards healthier options. Below are some important things to remember about fast food/restaurant dining for kids.

• Soda is highly caloric and not nutritious – kids should have water or milk instead.
• Avoid chicken nuggets – fried nuggets are sorry imposters of real chicken.
• Skip the fries - consider taking along a bag of mini carrots, grapes or other fruits and vegetables to have instead. This will add vitamins and fiber to the meal.
• Order the kids meal with some substitutions. Children often love the kid's meal more for the fun box and toys than for the food. Let them order the kid's meal, but ask to make substitutions for the soda and the fries if possible. Many restaurants are making it easier to substitute and all usually have water and milk available as beverage options. In sit-down restaurants, help them opt for chicken and vegetables or spaghetti with tomato sauce rather than a big plate of macaroni and cheese.

The most important thing to remember when eating out is to think of it as part of your overall healthy eating plan. Try to order wisely and if portions or big or the food is rich, consider taking some of it home for a meal the next day. Also, consider sharing entrees, appetizers or desserts with dining partners or friends. Everything in moderation is a wise guideline to follow when considering the menu at your favorite restaurant.