Most fast food places actually have items that are relatively low in calories (fat, sodium, and sugar are often another story). Unlike most of my friends and some of my family, I can't eat anything I want and not gain wait, so I try to stay away from fast food. When I do get stuck going to one (everyone else decided to go, and someone throws a fit that I'm not going to get something), I make the best choice that I can. A few simple things that you can do:
- Don't get fries. Period.
- Instead of soda, get water or unsweetened tea. The artificial sweeteners in diet drinks can really screw with your hunger and metabolism - avoid like the plague (ask me how I know).
- Get a salad. Don't get a creamy (fatty) dressing like Ranch. Instead, get a vinaigrette like Italian.
- When given the choice, get grilled chicken instead of crispy.
- On a sandwich (burger, etc.), ask for no cheese and no sauce or mayo. Add ketchup or mustard if needed instead.
- Breads, sweets, and fats will often contribute to the calorie count quickly without actually filling you up. If there's an item without much of those, go for it. Wendy's chili is a good option.
You can actually eat relatively (relatively compared to making a burger gobbed with cheese, mayo, bacon, etc. at home) healthy at fast food places if you make the right choices. The problem is, most of the things left by following this advice aren't the greasy balls of flavor that most people enjoy from McDonalds, et al. Of course, that doesn't account for the preservatives and other junk, but I digress.