I read this in the paper today.
1) Check the internet before you go to get the nutritional information. Even if the item is listed as "healthy," check the information!
2) Check the serving size and look to see how much you'll have to eat to feel satisfied.
3) Say no to the extras (cheese, mayo, croutons, etc.), look for grilled and broiled, order a salad or broth-based soup as an appetizer.
Making better choices:
Taco Bell: Two Fresco Style Chicken Ranchero Tacos or Fresco Burrito Supreme. Fit Tip:Order everything "fresco-style," which means with salsa and without cheese and sauce.
McDonald's: Chicken McGrill sandwich without the mayo, California Cobb Salad (before dressing), Caesar Salad with grilled chicken (before dressing). Fit Tip:Always choose grilled rather than crispy, hold the mayo, and choose a dressing like Newman's Own Low Fat Balsamic Vinaigrette.
Wendy's: Ultimate Chicken Grill Sandwich, 2 1/4 pound classic singles without bun or condiments except ketchup, Mandarin Chicken Salad with almonds (no noodles and you save 140 cals. w/o almonds) and fat-free dressing. Fit Tip:Use Wendy's reduced-calories dressings sparingly because they are a bit higher than other chains.
Burger King: Chicken Whopper Sandwich on small bun without may, veggie burger with no mayo, angus steak burger, fire-grilled shrimp garden salad. Fit Tip:Order anything low-carb and itcomes w/o mayo, ketchup or a bun.
Subway: 6" veggie delite, 6" savory turkey breast, roasted chicken noodle soup. Fit Tip:Ask for a double meat 6" sub if you're really hungry (roast beef, turkey or ham).
Jack in the Box: Asian chicken salad (no wonton strips) with low-fat balsamic dressing, chicken fajita pita, chicken sanadwich with low-fat herb mayo. Fit Tip:Stick with a regular bun rather than specialty bread (pannida or sour dough) or go bunless.
Arby's: Regular roast beef sandwich, chicken club with lite buttermilk ranch dressing. Fit Tip:Avoid the Market Fresh sandwiches (they're almost 700 cals.).
KFC: Tender roast sandwich, caesar salad w/o dressing. Fit Tip:Take the skin off the original recipe chicken breast to save 240 cals., and choose green beans or corn on the cob as sides.