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The food items listed on the kid's menu can be a great option when you're dieting. The portions are smaller, so they contain fewer calories than items on the main menu. Plus, you can often select a piece of fruit as a side option. Be aware that the meal's calorie count on the board does not include the calorie count for sodas. The average cup of soda can contain around 300 calories and 19 grams (0.67oz) of sugar, which isn't helpful for maintaining your diet. Water is always a safe, calorie-free, and refreshing choice. Also, your body needs water to survive and function properly. While diet soda has zero calories, the artificial sugars in the beverage can make you crave more real sugars, causing you to over indulge in other sweetened treats. Lemonade and fruity drinks typically carry just as many calories and sugar as soda. Many meals at fast-food chains offer an order of fries as a side. While fries are certainly delicious, that can pack a calorie count that can range from 300 to even 900 calories! They don't have much nutritional value either. They are mostly just fat and calories. Ask if you can replace the order of fries with a side salad, a piece or fruit, or opt to skip the side altogether. Condiments like mayonnaise, tartar sauce, sour cream, barbecue sauce, and salad dressings can be deceivingly high in calories and sugars. Mayonnaise, for example, has about 180 calories for every 2 tablespoons or 30 milliliters (1floz). Those calories can add up quickly. Ask to receive the condiments or salad dressing in a small container on the side so you can control the amount you use. Opt to use mustard or hot sauce to enhance the flavor. At about 20 calories for 2 tablespoons, mustard is a tasty, low-calorie condiment that packs a lot of flavor. Hot sauce can also kick up the flavor. There are only 3 calories for 2 tablespoons, and all you really need is a little dash! When ordering food from a fast-food restaurant, avoid ordering food that is breaded or fried. Opt for a grilled fish sandwich instead of the crispy option, or forego deep-fried drumsticks and order grilled instead. Fried foods soak up a lot of fat and are high in calories. Grilled food has a lower calorie count, making it easier to maintain your weight loss goals. When dining at your favorite Tex-Mex restaurant, compare the calories between the burritos and the burrito bowls. A tortilla wrap can contain around 300 calories, so opting for a bowl rather than the tortilla can help you keep your calories in check. Reduce the calories even more by skipping the calorie-dense sour cream and shredded cheese. Next time you are craving a hamburger or a sub sandwich, customize your order and cut back on calories by ditching the bread. Consider ordering your sandwich wrapped in lettuce instead. Ordering a hamburger without the bun can cut out about 150 calories. Ditching a hoagie at a sandwich shop can save around 280 calories. If you don't want to completely cut-out the bread, ask to have the bread hollowed out to reduce the calories. Enjoying a diet rich in vegetables and lean proteins can help you lose weight, increase your energy levels, and maintain muscle mass. When ordering fast food, consider enjoying a salad with grilled chicken with a light dressing on the side. Be mindful of salads that contain creamy dressings, shredded cheese, bacon, and other calorie-dense condiments. These additions can turn a healthy, lean salad into a calorie-dense meal. If you really enjoy a burrito with sour cream or love splurging on a chocolate milkshake, ask a friend to split it with you. Sharing the meal will help you control your portions and your calorie intake. Plus, you'll satisfy your fast-food cravings without derailing your diet.

Summary:
Order from the kid's menu. Skip the soda. Say no to fries. Ask for your condiments or salad dressing to be served on the side. Pick grilled food over fried. Consider a burrito bowl over a burrito. Ditch the hamburger bun or the hoagie. Enjoy a salad with lean protein. Split a meal with a friend.