When lower-fat choices are selected, fast food meals can be part of a healthy diet and active lifestyle.

The rule of thumb to use when eating breakfast at a fast food restaurant is the simpler the better.

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High Carbohydrate/Low Fat	High Fat Foods To Avoid
Cereal (hot or cold) with banana and granola Scrambled eggs Bagels Waffles w/fruit and syrup English Muffins Low-fat muffins Pancakes Toast (whole wheat) with jam Fruit/fruit juices Skim or low fat milk Yogurt	Breakfast sandwiches made with cheese, sauce, bacon, or sausage Side dishes (hash browns, etc.) Danish Croissants Biscuits

Making healthy choices for lunch and dinner at fast food restaurants isn't as simple as limiting your child to the salad bar and avoiding the burgers, pizza, and sandwiches. It's often a matter of what's on top (i.e. the dressings, toppings, and condiments) that determines whether the meal is high carbohydrate, low fat or not.

Healthier	Not As Healthy
Burgers	Burgers
Single Without "special sauce" (ketchup or mustard are better) Without cheese Tomatoes and lettuce	Double (if your child wants a double burger, get it without cheese) Super, deluxe or supreme With cheese and/or bacon Sauce
Chicken and Fish	Chicken and Fish
Grilled, roasted or broiled Barbecue sauce or spices	Breaded or deep fried Mayonnaise-based sauce
Pizza	Pizza
Thin crust Vegetable toppings (mushrooms, spinach, onion, green/red peppers, hot peppers, pineapple, and broccoli) Leaner protein options (chicken, Canadian bacon, low-fat mozzarella or ricotta cheese)	Thick crust Fatty meat toppings (pepperoni, sausage, bacon) Extra whole cheese
Sandwiches	Sandwiches
Lean meat (roast beef, chicken, turkey, ham) Low fat cheese Vegetable Plain tuna Spices (oregano, pepper) Mustard or ketchup Barbeque/low fat sauce Tomatoes Vegetables, pickles, hot or sweet peppers Roll, bagel, pita bread, tortilla, hearty grain bread	Tuna or chicken salad (the mayonnaise adds fat) Mayonnaise Oil "Special" sauce Croissants Biscuits
Potatoes	Potatoes
Baked with low fat toppings (nonfat sour cream, chives, grated cheese, mushrooms, broccoli, chili)	French fries (if your child does have fries, get a small order, or, better yet, have her share an order with another player) Baked with high fat toppings (cheese sauces, regular sour cream, bacon
Soup and Salad Bar	Soup and Salad Bar
Salad greens Fresh fruits Vegetables Plain pasta Lean protein toppings (low-fat cheese, low-fat cottage cheese, kidney beans, egg whites, plain tuna, chicken, turkey or roast beef) Low fat toppings (raisins, croutons, chow mein noodles) Low fat or nonfat salad dressings Broth-based soups (chicken/turkey with noodles/rice, minestrone, vegetable, black bean, lentil, and green pea)	Prepared salads (potato, macaroni, coleslaw; again it is the mayonnaise that adds the fat) Pasta with mayonnaise or oil Bacon bits Olives Blue cheese, regular salad dressings Cream-based soups (clam chowder, cream of mushroom, broccoli or asparagus)
Southwestern	Southwestern
Soft flour or corn tortillas Quesadillas, soft tacos or burritos with chicken, beans, beef or vegetables Low fat condiments (salsa, non fat sour cream, lettuce, tomatoes)	Fried tortillas Regular sour cream

Suzanne Nelson is the head of Husky Sports Nutrition Services at the University of Washington and a nationally recognized sports nutritionist. She is co-author of Ultimate Sports Nutrition (2nd ed.)(Bull Publishing). For her full biography, click here. Have a question? You can email Dr. Nelson at Suzanne@MomsTeam.com.

Nutritional Needs Of Youth Athletes: An Overview
Food On The Go: Strategies For Parents Feeding Athletes Away From Home
Tips For Healthy Dining At Ethnic Restaurants
Low Fat Fast Food Choices
Choosing Healthy Food In A Grocery Store Away From Home

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