In this day and age, it's almost impossible at times to avoid fast food restaurants, and I am not talking about just drive through. Here are some ways to go out enjoy a fast meal without breaking your calorie bank.

Make careful menu selections -pay attention to the descriptions-avoid foods with the words like fried, creamy, battered, al fredo. 

Drink water with your meal-regular cola packs about 425 calories.

"Undress" your food -many fast food choices come with lots of extra "stuff" that you don't need.... When ordering leave off things like dressing, mayo and special sauce.

Don't be afraid to special order- never be shy to ask for exactly what you want. You would be surprised at how accommodating these restaurants are.

Watch portion size-no need to super-size, especially since the average single serving is really enough for two people.

Watch your salt- fast food = high sodium content... no need for the salt shaker.

Avoid buffets - even seemingly healthy ones like salad bars- unlimited food seems like a great deal but it's the easiest way to turn 500 calories into thousands. Take one portion and wait 20 minutes after eating. Drink 8 ounces of water, and don't get up for seconds... Be kind to your body, you really don't need it.

Remember the big picture- It is never the one meal that is the issue. Moderation is always the key to success. However, in a setting where choices are high in fat and calories, little adjustments can make a big difference.