FAST FOODS & HEALTHY EATING

Fast food restaurants offer inexpensive, convenient meal options for busy families, students and professionals. However, common fast food options such as hamburgers, french fries, onion rings and breaded chicken are typically high in saturated fats, trans fats, sodium and calories. Frequent consumption of fast food meals can increase your risk for heart disease, diabetes, high blood pressure and obesity, according to a study published in "The Lancet." Opting for fast food more than twice per week may even double your diabetes risk. However, simple strategies can help you make healthier choices when opting for fast food meals.

Choose Grilled Chicken

Fast food restaurants commonly offer a variety of breaded chicken products, such as chicken strips, nuggets and sandwich patties. Breaded chicken is typically deep-fried, which adds saturated fats and trans fats to your diet. Opt for grilled chicken for salads and sandwiches instead of breaded chicken -- grilled chicken is lower in saturated fats and calories than breaded versions. A breaded, fried chicken breast contains about 500 calories and 7.8 g of saturated fats, compared to about 280 calories and 0.9 g of saturated fats for a grilled, skinless chicken breast, according to the USDA National Nutrient Database.

Skip Soft Drinks

Fountain soft drinks are common in fast food restaurants because they are more profitable than food items, because they cost the restaurants only pennies per serving. However, soft drinks are loaded with sugar and calories. A 12-oz. cola contains about 140 calories and 39 g of sugar, according to LIVESTRONG.com MyPlate. Opt for water or unsweetened tea with fast food meals to help cut down calories and combat weight gain.

Salads

Salads may seem like a sensible, healthy option for a fast food meal; however, some fast food salad ingredients, such as shredded cheese, bacon and dressings, can make salads as high in saturated fats and calories as hamburgers. For example, a McDonald's Bacon Ranch Salad with Crispy Chicken packs about 378 calories and 5 g of saturated fats, according to the USDA National Nutrient Database -- and this is before adding salad dressing. Adding 2 tbsp. of ranch dressing adds another 146 calories and 2.4 g of saturated fat.

If you choose a salad, skip the bacon and cheese. Opt for fat-free dressing, or pour the dressing in a small cup and dip your tines in the dressing as you eat your salad.

Condiments

Special order sandwiches to avoid full-fat mayo, ranch dressing and tartar sauce -- these condiments are typically high in calories and saturated fats. Opt instead for ketchup and mustard -- 1 tbsp. of ketchup contains only about 15 calories, and 1 tsp. of yellow mustard contains only 3 calories, according to the USDA National Nutrient Database.