(BLACK PR WIRE) -- Most Americans eat fast food at one time or another. Maybe it’s because we don’t have time to cook after a long day at work, it’s more convenient, or it’s the least expensive option for eating out. Whatever the reason, America has been called a fast food nation, according to www.helpguide.org. When you consider that everyday, one out of four Americans eat fast food, this is a good reason.

The good news, however, is that fast food restaurants are now offering healthier choices that are still fast and fulfilling. From grilled chicken or fish sandwiches, to salads with low calorie or low fat dressings, to fruit and yogurt, to baked potatoes, to low fat deli sandwiches on wheat or pita bread, it is now possible to eat a fairly nutritious meal on the go.

Listed below are a few tips for eating out that will make it possible to maintain your nutritious diet (www.helpguide.org):

(1) Order food to go instead of dining in. Studies show that people tend to consume more food when they are not eating at their own dining room tables. When you take fast food home, you also have the option of providing a healthier side dish such as fruit or vegetables.

(2) Avoid all you can eat buffets. These types of meals tend to promote overeating. If the temptation isn’t in front of you, you are less likely to overindulge.

(3) Make careful menu selections. Many restaurants indicate healthy choices on their menus, and most sit-down establishments will modify menu items upon your request. Obviously, main courses which have been baked, broiled, roasted, poached or steamed will be healthier than anything fried. Salads with plenty of fresh fruits and vegetables and lighter dressings will be better than salads with croutons, cheeses, meats and heavy dressings.

(4) Watch and control portion size. In some cases, it is possible to order a smaller portion (often called “half sizes”), that will help you not to overeat. If you can’t order smaller portions, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate.

(5) Share with family or friends. Sharing entrees, appetizers and desserts with dining partners is a great idea. If you are sharing with someone else, your portion size is automatically reduced and there is less available to eat.

(6) Order sauce and dressing on the side. If you ask for sauces and dressings on the side, you can control how much you use.