Some tips:

1. watch the burger size. Buy the smallest burger you can find, and have the burger makers top it with plenty of vegetables. Wendy's Value Meal cheeseburger is a safe bet.

2. avoid the fries, or anything cooked in hot oils. They add fat, not taste, simple as that. They also leave an undesirable greasy aftertaste that can linger on for hours and even days.

3. grab an Asian chicken salad. It's one item that has low amounts of fat. Go to a market and add fruit and a granola bar to complement it. Jack in the Box's Asian Chicken Salad is the way to go, and so is Wendy's Mandarin Chicken Salad. The other salads might be good, but the dressings they serve with them contain loads of fat; ranch and thousand island dressings are loaded with fat. Ask for grilled chicken to top off the salad instead of broiled or fried.

4. avoid the caffeniated and non-diet soft drinks. The caffeniated drinks are just about everywhere and is simply not good for the body. Just ask any Mormon about that. Non-diet soft drinks contain high fructose corn syrup, which is just as damaging to your teeth as sugar, and also adds empty calories. Always, always, drink plain water, but if you want a soft drink, always opt for a caffeine-free Diet Coke or Diet Pepsi; you'll have to buy them at a market since none of the fast food outlets carry them.

5. avoid the shakes. They contain loads of fat and cholesterol. Some of the worst offenders have serving sizes that contain a day's worth of choolesterol!

6. go for onion rings if you want. They have less fat than a serving of french fries, but they too are also cooked in some vegetable fat, which is not good.

7. avoid fried chicken. Kentucky Fried Chicken is the worst offender in that category. They cook their chicken in fatty oils. A single piece or Extra Crispy breast of chicken has over 1/4 of the daily allowances of fat! Insist on grilled chicken strips and avoid the other chicken items. Go for mashed potatoes, beans, and rice as a side item. Popeye's chicken offers grilled chicken strips with barbecue sauce, a good low-fat alternative.