I eat out at fast food restaurants for lunch all the time. My friends eat whatever they want, but I want to make some healthier food choices. Do you have any suggestions?

Yes. The next time you go to each establishment, request nutritional information. Most restaurants have take-home pamphlets. Look them over when you’re at home and pick out several combinations of meals you can order at each location. There will be at least one healthful meal at each place.

For example, instead of a burger, try a charbroiled chicken sandwich on a wheat bun. Add a salad instead of fries and you have a great low-calorie and low-fat lunch. And, it tastes good. Think salad, low-fat or nonfat dressing, chicken breast (no skin), beans or steamed veggies. Look for no more than 3 grams of fat per 100 calories and you’ll do fine. Once you’re in the habit, share the nutritional charts with your co-workers. Chances are they’ll be disgusted with the amount of calories and fat in some of the foods they’re eating. They may even decide to go elsewhere for lunch where the choices are better. You’ll find it easier to eat healthy and you may actually impact their eating habits as well.

Michele Silence, MA Contributing Expert

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