Healthy meals at fast food joints and restaurants

Most of the leading fast-food restaurants have introduced menu items that are lower in fat and calories. However, the amount of sodium (salt) that is often added to offset any perceived flavour loss is a concern. Remember, salt retains liquid, which is the last thing you need when you're trying to lose weight, let alone trying to keep your blood pressure down. If you are not sure about salt levels, ask your server for a nutritional information sheet, which most family and fast food restaurant chains carry.

A couple of ground rules
1. Always eat burgers and sandwiches opened-faced, throwing away the top slice of bread or bun.

2. Use at most, one-third of the salad dressing normally provided in a sachet as it contains far more than you would ever need, and only adds unnecessary calories and salt to your meal. Choose the light or vinaigrette dressings over creamy ones.

Your best choices at some large fast-food chains

Subway
This chain has been a pacesetter in the fast-food industry in reducing fat and calories in its meals. Subway's 6-inch/6g fat subs on whole wheat or honey oat bread are your best choices. Just be careful not to load on those high-fat/-calorie extras such as cheese, bacon and high-sugar sauces. Mr. Sub and other similar sandwich chains are following this lead.

McDonald's
McDonald's grilled chicken salads are a good bet with low-fat dressings. You can even go for a Fruit 'n' Yogurt Parfait dessert (hold the granola).

Burger King
Again, grilled chicken salads, or a chicken sandwich with garden salad, are your best options. You also may consider a Veggie Burger (without mayo) and a garden salad.

Wendy's
Grilled chicken sandwich or salads are acceptable along with low-fat dressings. You might consider a large chili with side salad.

Click to continue for top choices from Pizza Hut, Taco Bell and KFC...

Excerpted from The G.I. Diet Menopause Clinic by Rick Gallop Copyright © 2009 by Rick Gallop. Excerpted by permission of Random House Canada, a division of Random House of Canada Limited. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.