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Fast food restaurants now offer a whole host of beverages to go with your meal - anything from sodas, to coffees and even smoothies.  However, some of these drinks are quite high in calories and can put you over your limit.  Drinking sugary drinks is associated with many chronic disease, such as type two diabetes and heart disease.  Stay away from regular sodas, sweetened juice drinks, sweetened teas, sweetened coffee drinks, smoothies, milkshakes or chocolate milk. Instead of these types of higher calorie beverages, go with low or no calorie beverages.  Water is always a great choice, but you can also try diet sodas, unsweetened tea, unsweetened iced coffee or diet lemonades.  Some of these may have some artificial sweeteners but they are low or no calorie. Drinking artificially sweetened drinks will satisfy your sweet craving, but it will not help to reduce it. In order to reduce your craving for sweet beverages, choose unsweetened options, such as coffee and tea, sweeten them yourself, and gradually reduce the amount of sweetener. Many times fast food meals, especially the main entree, can get high in calories with all the tasty toppings that are added.  More simple or plain items are usually lower in calories.  For example, a plain fast food single patty cheeseburger has about 300 calories.  A bacon club cheeseburger has about 700 calories.  Customize your meal as needed.  If you see an item you want to order and notice it has a lot of extra toppings or condiments, ask for these to be served on the side or not at all. Skip the higher fat condiments like mayonnaise, honey mustard, BBQ sauce and "special" sauces.  Instead go for yellow mustard, hot sauce, salsa, horseradish and vinegar for a much lower calorie topping. It's so familiar to hear a fast food restaurant ask customers "what side would you like with that?"  Even if you choose a healthier entree, the sides at fast food restaurants can be quite unhealthy.  The first thing to do is order a small.  This is especially true if you're ordering a fried item or other sides that are higher in calories.  Choosing a small order of fries or onion rings can save you a few hundred calories.  Many restaurants are now offering fruit as a side.  If you have the option opt for the apple slices, banana or small fruit cup.  You may also want to consider getting a side salad.  This can help you fill up on low calorie vegetables.  Just stick to low-fat dressing on the side. If you're willing to order a different side, go for something that's low in calories and not fried.  For example, choose a baked potato over fries.  Be moderate with the butter and sour cream.  However, this baked version is lower in calories and fat compared to the fries. If you're craving something sweet after your meal, be careful to choose a dessert that's not overly high in calories or fat.  Go for mini or individual desserts.  Items like cake pops, mini parfaits or mini cookies are a great way to enjoy a pre-portioned sweet treat.  Also choose smalls.  Whether it's a small soft serve or milk shake, a small will always have the least amount of calories. If ordering ice cream, go for a cup instead of a cone and leave off the hot fudge or caramel.  A few rainbow sprinkles is a better lower calorie choice.  Bring your own dessert from home. You could bring a sweet piece of fruit, a low calorie cookie pack, or some fruit snacks. Planning desserts could reduce the calories of your meal and also save you money.
Pick low-calorie drink options. Keep it simple. Order a lower calorie side. Choose a better dessert.