Eating Fast Food...

* AVOID "Supersize" meals - Downsize your meals to a kids meal instead.

* Keep the salad dressing on the side, dip your fork in the
dressing before each bite.

* Lose half the bun and save some calories - lose the bottom
half of your sandwich.

* If you don't order a kids fry - share your regular order.

* Order a fruit salad as a side dish.

* Don't be afraid to "special" order your meal.

* Watch your salt intake when eating out.

For a list of healthy choices for fast food locations visit:
http://www.healthchecksystems.com/ffood.htm


For a list of dietitian approved foods/meals visit:
http://www.healthydiningfinder.com/viewall.asp

Healthy Choices @ Subway

Subway

Best Salad: Grilled Chicken & Baby Spinach140 calories3 g fat, 1 g saturated fat450 mg sodium4 g fiber20 g protein

Best Sandwich: Deli Style Turkey Breast210 calories3.5 g fat, 1.5 g saturated fat730 mg sodium3 g fiber13 g protein

Best Soup: Spanish Style Chicken with Rice, 1 cup90 calories2 g fat, 0.5 g saturated fat800 mg sodium1 g fiber5 g protein

Worst Overall: Double Meat Meatball Marinara six-inch sub960 calories42 g fat, 18 g saturated fat2,490 mg sodium10 g dietary fiber37 g protein

Takeout Tip: Skip all the packaged dressings on your salad -- Atkins Honey Mustard and Ranch each add 22 grams of fat, while the Fat-Free Italian contains 720 mg sodium. Ask for oil and vinegar (from the sandwich condiments) instead, which add just 45 calories and 5 grams of fat.

Healthy Choices @ Panera

Panera Bread

Best Salad: Fandango Salad: mixed greens with walnuts, gorgonzola, orange slices, and fat-free raspberry dressing
390 calories
27 g fat, 7 g saturated fat
530 mg sodium
6 g fiber
12 g protein


Best Sandwich: Smoked Turkey Breast Sandwich on Sourdough
430 calories
14 g fat, 2.5 g saturated fat
1,820 mg sodium
3 g fiber
29 g protein


Best Soup: Low-Fat Vegetarian Moroccan Tomato Lentil Soup
120 calories
1.5 g fat, 0 g saturated fat
730 mg sodium
6 g fiber
7 g protein


Worst Overall: Italian Combo Sandwich
1,110 calories
56 g fat, 20 g saturated fat
3,220 mg sodium
5 g fiber
61 g protein


Takeout Tip: Go for the soup or salad here. All the sandwiches -- even our top pick -- are fairly high in sodium.

Healthy Choices @ Blimpie's

Blimpie

Best Salad: Seafood Salad122 calories4.4 g fat, 0.7 g saturated fat418 mg sodium3.2 g fiber6 g protein

Best Sandwich: Union Square Ultimate Veggie Six-Inch Cafe Sandwich280 calories17 g fat, 4.5 g saturated fat480 mg sodium6 g fiber19 g protein

Best Soup: Garden Vegetable, 8-ounce cup80 calories0.5 g fat, 0 g saturated fat620 mg sodium3 g fiber5 g protein

Worst Overall: Ultimate BLT Wrap831 calories50 g fat, 15 g saturated fat2,677 mg sodium3 g fiber34 g protein

Takeout Tip: Choose Blimpie's cold subs or Cafe sandwiches over their grilled subs and wraps -- the latter usually contain an entire day's allowance or more of sodium. (Aim for no more than 2,300 mg per day of sodium; too much raises your risk of high blood pressure. Since lunch meats and soups are notoriously high in salt, keep a close eye on your intake the rest of the day.)