How to Make Fast Food Work for Weight Loss: Tips for Picking the Right Foods

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Keep portion sizes small
If the fast-food restaurant offers several sandwich sizes, pick the smallest. Bypass hamburgers with two or three patties, which can have more than 900 calories.

Instead, choose a regular- or children's-sized hamburger, which has about 250 calories.

Also, order the small serving of french fries instead of the large. This switch alone can save 200 calories or more.

Choose healthier side dishes
Take advantage of the healthy side dishes offered at many fast-food restaurants. For example, instead of french fries choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal.

Other healthy choices include apple or orange slices, corn on the cob, steamed rice, baked potato chips or a broth-based soup.

Go green
Choose an entree salad with vegetables and grilled chicken or shrimp. Choose a dressing you like but be cautious with the amount. Use half the package or keep the salad dressing on the side to control the number of calories from added fat and other unwanted ingredients, such as added salt and sugar.

Watch out for high-calorie salads, such as those with deep-fried shells or those topped with breaded chicken or other fried toppings. Also skip extras, such as cheese and croutons, which quickly increase your calorie count.

Opt for grilled items
Fried and breaded foods, such as crispy chicken sandwiches and breaded fish fillets, are high in fat and calories. Select grilled or roasted entrees — such as chicken breast or lean roast beef.

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