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A very easy trick to start implementing when you're ordering fast food is going for a kid-sized meal.  These mini meals are an easy way to stick to smaller portions and fewer calories.  Choosing a kids-sized meal can save you 200-300 calories.  And you're not missing out on the "good stuff."  Most kids meals still come with similar products to the standard menu options.  In addition, many fast food restaurants offer a side or small piece of fruit. Choose small sandwiches as well.  Ordering a "double hamburger" or even a "triple burger" will have 2 or 3 times as many calories as a single patty burger. Also skip the option to super-size your meal or make it a "large".  Even though it seems like a great deal, you're just adding more calories and fat to your overall meal. Many fast food restaurants are now offering many more foods outside the typical burger and fries.  Salads are a newer choice that may offer you a little extra nutrition and save you some calories.  Salads are a great choice because you're including a serving or two of vegetables which are naturally low in calories. Do watch out for high calorie toppings and dressings.  Items like bacon bits, cheese, croutons or fried protein (like fried chicken) can really put the calories over the top. Read nutrition labels (if available) to help you identify if a salad will be a healthier option or not. Choose salads with grilled protein, low-fat dressing on the side, and a lot of fresh vegetables. Sandwiches and nuggets are a popular option at fast food restaurants.  Choose the best option to keep your calories moderate.  Try out a snack wrap.  Many restaurants now offer small wraps with a piece of grilled chicken inside.  They're low in calorie (about 300 calories) and small which is perfect for portion control.  Most fast food restaurants offer chicken nuggets.  A 4 or 6 piece order is actually somewhat low in calories - about 200 calories.  In addition, some restaurants offer grilled nuggets for an even lower calorie count.  Stick to a plain hamburger or cheeseburger.  When you don't have multiple patties or toppings, these sandwiches are actually moderately low in calories - right around 300 calories.  If you have the option, do half of a sandwich instead of a whole sandwich and pair it with a side salad or a piece of fruit.  Also ask for whole wheat bread if it's available. If you're ordering a sub, try going for a whole grain bread and ask to make it "lower carb" by scooping out some of the doughy part of the bread. Divide your meal into two or three smaller portions, and bring some of it home to eat the next day. Another easy way to automatically make a fast food meal a bit healthier is choosing grilled or baked items over fried items.  Studies have shown that fried foods are not only higher in calories and fat but can also raise your risk of heart disease and type two diabetes if eaten regularly.  Choosing a grilled option can save you 100-200 calories per sandwich.  Instead of the fried chicken sandwich, opt for the grilled chicken version instead. Fast food restaurants are known for a good breakfast.  Plus, many serve breakfast all day long.  Choose a better meal to start your day off on a good foot.  Breakfast sandwiches and wraps should be simple.  Stick with an egg, cheese and a lean protein like ham or Canadian bacon.  Or choose a sandwich with egg whites only.  Try to avoid sandwiches on croissants, bagels or made with sausage or bacon. Another great breakfast option now available is oatmeal.  Watch out for the added brown sugar, but a few nuts or dried fruit is OK. If you're interested in something cold, try fruit and yogurt parfaits.  These offer a little protein and fiber and are a great breakfast option.
Go for kid-sized foods. Go for the salad option. Choose a lower-calorie main dish. Always go for grilled over fried. Build a better breakfast.