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.

Pizza Hut
Normally I recommend avoiding pizza restaurants so I am delighted to see that Pizza Hut has made a real effort to improve its offerings. Your best bets are Thin 'N' Crispy Pizzas and Fit 'n Delicious Pizzas (2 slices maximum) with garden salads and light dressings.

Taco Bell
Their line of Fresco tacos and burritos are acceptable green-light choices but are very high in sodium. Steer clear of the rest of the menu except the side salads.

KFC
Until just recently, KFC was a place to avoid. Stick to salads and chicken if you must eat here, and get the chicken without skin, grilled not fried.

Restaurants
As it's impossible to list restaurants by name, I've provided a quick rundown of different types of restaurants instead.

All-You-Can-Eat Buffets
This can be your worst or best option depending on your level of self-control. Best to do a quick reconnaissance of the whole buffet before you start to fill your plate. This way you can pick out your best green-light choices ahead of time.

Italian
Start with a good bean and vegetable soup such as minestrone. For the main course your best option is grilled, roasted or braised fish, chicken or veal. You may order pasta as a side dish if you wish, though you would be better off with an extra serving of vegetables.

Greek
Grilled or baked seafood is an excellent choice as well as the classic chicken souvlaki. Just watch your serving sizes. Instead of the potatoes, which are frequently served along with rice, order double vegetables. You must ask for both your salad dressing and feta to be served on the side so you can control your servings.

Chinese
This type of food can present some real challenges. Much of the food is deep-fried with sweet sauces. Sodium levels are usually astronomic and the rice is glutinous and red-light (short-grain rice has a much higher G.I. than long-grain rice such as basmati). Though you can make do with steamed or stir-fried vegetables, it's probably not worth the effort. This kind of restaurant would be my last resort when eating out.

Click to continue for more tips on best bets from Indian, Mexican, Thai and Japanese restaurants...

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.

Indian/South Asian
This is one of your best restaurant choices because of the cuisine's focus on vegetables, legumes and long-grain rice. Servings of meat, poultry or fish tend to be modest. However, make sure that food is not fried, particularly not in "ghee" or clarified butter, which is a highly saturated fat. Also be cautious with the side dishes such as mangoes/papayas, raisins and coconut slices as they have a higher G.I. and can pack a lot of calories if you aren't careful.

Mexican/Latin American
Tex-Mex dishes can be heavy on cheese, refried beans and sour cream, which are all red-light. Your best bet is to look for grilled seafood, chicken or meat, as well as dishes made with beans (not refried). Vegetable-based soups such as gazpacho are an excellent choice.

Thai
Thai restaurants tend to be heavy on red-light sauces, often using full-fat coconut milk. Here it's best to stick with a starter such as lemongrass soup, green mango salad, or mussels in a lemongrass broth. Follow this with a Thai beef salad or stir-fry with chicken and vegetables. Skip the peanut sauce.

Japanese
This is a good green-light choice once you get beyond the sushi and tempura. Sushi is red-light because of the glutinous rice it is made with. Order the sashimi instead. Watch the quantity of soy sauce, which should be thought of as liquid salt! The beef and vegetable stir-frys and grilled fish are excellent choices. You might try Nabemono, a healthy fondue with broth rather than oil as the cooking medium.

You can make healthy choices almost anywhere, but the best way to ensure you're getting everything you need (and skipping what you don't!) is to cook at home. Check out our 30 best salad recipes for inspiration.

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.