Grilled Veggie or Chicken Burger.
Regular single patty burger, small fries, and water.
Fried fish sandwich and fries.
Large beef burger, skip the fries and soda and have a side salad and water instead.
Breast meat with the skin.
Grilled breast meat without skin.
Choose a smaller portion size.
Share a dessert.
Share a meal or bring 1/2 of it home.
Replace fries with a side salad with dressing on the side.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.