We are a fast food nation. Convenience, price, and availability make fast food meals a major staple in the hectic American lifestyle.

However, eating in fast food restaurants makes calorie control especially difficult. Many foods are fried and extra calories and fat are everywhere. If you find yourself in a fast food restaurant, try these "on the spot" strategies.

Pre-packaged salads and salad bars can be healthy options. At the salad bar choose dark green leafy lettuce instead of iceberg. Next fill up on low-calorie veggies such as peppers, carrots, mushrooms, cucumbers, sprouts, and tomatoes.

Pick a lean protein option (grilled chicken, diced ham, or plain tuna, but avoid tuna salad since that's loaded with mayonnaise, meaning useless fat and calories) and put low-fat, low calorie dressing on the side.

Skip the high fat toppings (potato salads, coleslaw, cheese, and fried croutons) and heavy, creamy salad dressings.

Order a grilled chicken sandwich or lean roast beef and ask for it plain (they usually brush the buns with butter before serving). Added cheese and special sauces mean extra calories and fat, so leave these for the next person in line.

Order the junior size or child size sandwich instead of the regular or "super" size. These portions are actually true adult portions, so it is not like you're missing out on anything!

If the food is deep fried, try removing the breading. Most of the extra fat (and calories) is contained in the breading and/or skin.

Skip the fries and order a plain baked potato with salsa or a side salad instead.

Eating on the run doesn't have to leave your waistline in the dust. Minimize how often you eat out at fast food restaurants, make smart choices when you do and enjoy the benefits of better health!

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