9 ways to make better choices when eating fast food

Here's how to take advantage of the fast food chains' ever-expanding menus, and exactly what to order so you don't see your waistline expand.

• Although most fast-food restaurants offer decent-sized salads these days, if you top them with fried chicken, cheese and all of the dressing, you will end up with as much artery-clogging saturated fat and calories as if you'd had the double-cheeseburger and fries.
• Instead, choose grilled or roasted chicken as your protein source, skip the croutons and ask for the low-fat dressing – then use only half.

Craving a burger? That's okay – just get a plain burger without the cheese. That could save you around 50 calories, 40 of them from fat, and two and a half grams of saturated fat.

Whatever sandwich you choose, it'll now be healthier, crunchier and more filling. And it ticks off one more serving of vegetables from your day's quota.

• Or if you must have a soft drink, choose the diet version.
• A large coke contains 320 calories. Making this one change might save you the same number of calories as the meal you're about to eat.

• Many are just dressed-up mayonnaise, and thus overflowing with fat and calories.
• The best topping for your chicken, fish or burger?
• Mustard (few calories, lots of flavour).
• The second best? Ketchup (no fat, but a fair amount of sweetener).
• Other good choices: olive oil and vinegar (in moderation), spicy sauces, red pepper sauce.

• Ever. The regular meals are large enough, and high enough in calories and fat that you should never add more.
• If possible, fill up on some veggies before hitting the restaurant.
• You will likely find that your desire for the massive burger is not quite what it was.

A small burger, a small fries and milk is a surprisingly filling meal for most adults, and has many fewer calories than the adult version. Plus, you get a free toy!

That means a baked potato (with skin on) and chili (no cheese), bean burritos and tacos instead of meat (a bean burrito has 12 grams of fibre – roughly half your daily needs met) and baked beans and corn on the cob (without butter) as side or main dishes.

Run in, grab a piece or two of fruit, some yogurt, an energy bar, a salad at the salad bar, a turkey sandwich at the deli counter, and you'll be out via the express check-out with breakfast, lunch and snacks in 10 minutes.