The fact is that fast food restaurants are everywhere; they tempt you from the roadside and from your TV. It is almost impossible to ignore then and if you have kids, they beg you to take them there, so how can you give in to desires and eat healthy at the same time?

Fast food restaurant owners are actually in touch with the fact that individuals are trying to eat healthier today and are making menu changes to accommodate those who wish to eat healthy. The problem is that the healthy menu choices are right alongside those high-fat, high-caloric choices. It is not always easy to know what if anything is healthy to choose when dining at a fast food restaurant. Here are a few tips for knowing what foods to select and what foods to avoid when visiting a fast food establishment.

It is especially challenging to avoid the fast food when you are traveling during vacation times or when out visiting friends, or even when out on a date. Knowing that these situations arise and plan ahead by knowing what to look for on the menu is half the battle to overcoming these tempting times.

The good thing about fast food chains is that the menus are the same from coast to coast; even in different countries a fast food restaurant chain has basically the same menu with a few cultural changes. Portion sizes are also usually uniform so once you know what is healthy for a particular restaurant chain; you are pretty set where ever you travel.

Usually restaurants post nutrition information or they can provide it for you, if you ask.

When ordering beverages, don't go for the super-size; stick with the smaller version or even the kid size.

When deciding what to eat make your choices from this list:

Baked Potato

Grilled Chicken instead of battered

Fat-free or low-fat milk (small size)

Fat-free condiments like dressings on your salad

Ask for the dressing on the side when ordering salad

Stay with the single choices, no double or triple burger!

Always choose the small size, you will thank yourself later

Avoid or limit the following food choices:

Cheese sauces

Chicken nuggets because they often include the skin or are battered

Croissants

Fried choices like the fish sandwich

Anything that is fried like chicken, fish, or French fries

Avoid all items that are in the large or jumbo-size

Onion rings are a no-no because they are also fried

Avoid salad dressings unless they are fat-free

Any type of sauce such as cheese, chili, and tartar sauce except for salsa is also a no-no

Many restaurants are offering fruits and vegetables raw. You can also just come right out and ask for their healthy menu choices. Restaurants want your business; so don’t be afraid to tell them if you are on a special diet, or have food allergies, you may be surprised how accommodating restaurant managers can be.