Opt for grilled items

Fried and breaded foods, such as crispy chicken sandwiches and breaded fish fillets, are high in fat and calories. Select grilled or roasted lean meats — such as turkey or chicken breast, lean ham, or lean roast beef.

Watch what you drink

Many beverages are high in calories. For example, a large regular soda (32 ounces, or 946 milliliters) has about 300 calories. Instead, order diet soda, water, unsweetened iced tea, sparkling water or mineral water. Also, skip the shakes and other ice cream drinks. Large shakes can contain more than 800 calories and all of your saturated fat allotment for the day.

Have it your way

Remember you don't have to settle for what comes with your sandwich or meal — not even at fast-food restaurants. Ask for healthier options and substitutions. And keep your eye on portion sizes.

May. 29, 2013 See more In-depth