First off, when eating at a fast food restaurant, try to avoid anything that is deep fried. Most fast food restaurants now offer grilled menu items or healthier sides. When in doubt about the nutritional content of a restaurant’s menu items, many restaurants now offer nutrition information either online or at the location. Spending a little time researching the menu of the restaurant you will be eating at can save you hundreds of calories!

Another good practice when eating out is to special order. You’ll be surprised how accommodating many fast food restaurants will be. Try ordering a grilled chicken sandwich, instead of fried, and ask to have the dressing or mayonnaise on the side. Remember to ask for sauces, dressings, or other condiments on the side as well.

When eating out, it can be tempting to eat portions that are too big. Don’t be afraid to take a portion of your meal home and don’t go for the value sized meal. While it may seem like the bigger meal will give you more for your money, it may also add some extra padding to your waistline, so make it a rule to stick with the regular sized meal.

A final good practice when eating out or anywhere else is to remember how many hidden calories can be found in soda pop. Try switching to a diet soda, or better yet, order a glass of water.

Alexander Sutton is the owner of a nutrition and fitness retail storefront in Salt Lake City, Utah. He has been a nutrition professional for more than 8 years. For additional information, please visit sports nutrition.