It seems like we are always on the go and eating on the run. Fast food is a staple in many Americans lives. In fact, every day one out of four Americans eats fast food.

The good news is that many restaurants are adding healthier menu options so it’s possible to get a fairly nutritious meal on the go. Making good choices when eating out will help you maintain a healthy diet.

Here are tips for when you eat out:

•Keep portion sizes small: Choose the smallest size, order half a sandwich or eat only half and take the rest to go.
•Choose a healthier side dish: Instead of French fries, choose a side salad with low-fat dressing, a baked potato or add a fruit bowl. Other healthier choices include apple slices, corn on the cob, steamed rice, vegetable soup or baked potato chips.
•Go for the greens: Go for the salad bar or choose a large entree salad with grilled chicken or shrimp with fat-free or low-fat dressing on the side.
•Smart choice: Select grilled or roasted lean meats — such as turkey, chicken breast, lean ham or lean roast beef. Also choose items that are steamed, fresh, broiled or poached.
•Just say no: Avoid fried, breaded, crispy, au-gratin foods and dishes with “cream” in the title.
•Have it your way: Don’t settle for what comes with your sandwich or meal. Ask for healthier options and substitutions.
•Watch what you drink: Many beverages contain a large number of calories. Order water or unsweetened iced tea. If you must have soda, make it diet. Also, make shakes and other ice-cream drinks as an occasional treat.
Visit the Healthy Dining Finder  website to locate restaurants that have joined the Healthy Dining Program to support American’s health and nutrition goals. Below are links to nutrition information for fast food establishments.