We all know that it's best to avoid fast foods whenever possible. Many fast food menu items are filled with fat, sugar, and calories. But we've all been in the situation where a trip to the fast food restaurant is unavoidable. Perhaps your child's soccer team is celebrating the final game of the season. Or a birthday party is scheduled at the local McDonalds.

The good news is that the fast food industry has changed quite a bit in response to consumer pressure for healthier foods. Most of them offer a variety of healthy options on their menus. Here are some tips for choosing wisely at fast food restaurants:

• Look for the salad, but be wary of those topped with fried meats and calorie laden extras, such as croutons, high fat cheese and dressings. Another option is fresh veggies with a low-fat dip. Avoid creamy salads such as macaroni and potato salad.
• Choose grilled or broiled meats over fried, and skip the cheese. Top it with lettuce, tomatoes, and salsa rather than mayo, sour cream or guacamole.
• Select English muffins or bagels over biscuits and croissants; they have less fat.
• If eating pizza, order a thin crust with lots of veggies rather than a thick crust and lots of meat.
• Look for water, unsweetened iced tea, low fat milk or diet soda to drink.
• If you want desert, try low-fat yogurt or sorbet instead of ice cream or a milkshake.