Eat Healthy while traveling- Even if it's fast food

I get to travel a bit for work and find I am always rushing. So it is usually easier to stop at a Fast Food place and order something quick. In order to stay healthy and eat right I find myself studying the menu. And what do I find to eat?

Subway - Avoid the sodas and the chips, and stick to the fresh stuff Subway does best - choose healthy turkey wraps, make huge meat and cheese hogies out of the whole wheat rolls, and load up on the free veggies of your choice. Don't be afraid to ask for more tomatoes, bell peppers or olives - whatever floats your boat. This is actually nutritious food you are asking for more of, gratis. Don't forget to have the staff add salt and pepper, mustard, oil and vinegar, basil and a shake of grated Parmesan cheese.

Wendy's - Since they banned trans fats from their meats and fries, the Wendy's chain has shot up to the top of the list of healthy burger joints. Ask for the low carb burger option and you get a container to eat your bunless burger, along with extra lettuce and tomato, with a fork.

Arbys - This seems to be a somewhat macho food joint so I havn't eaten there yet. I'm told they have delicious chicken salad wraps with grapes and walnuts in them which I would love to try. Very good, even healthy. Also, Arbys has a wide selection of interesting salad choices.

McDonalds - The Golden Arches now offers some really decent salads, including the grilled Chicken Cobb Salad and fruit salads with walnuts. Drop the bacon from the Grilled Chicken BTL (wheat bun). You can get bunless burgers/chicken for low carbing. The fruit and yogurt granola parfait makes a great breakfast, snack or dessert -- I love it!

Taco Bell - Beans are loaded with fiber. Their "fresh salsa" - you have to ask for it - has Vitamin C. Beans mixed with rice actually make a complete protein. Get extra tomatoes (more Vitamin C) and lettuce (more fiber), add some chicken and rice to a tortilla and you're off with a healthy (and full) tummy for the day.

KFC - Get the chicken meals sans breading and skin, and add green beans with corn. Or try the Honey BBQ Chicken Sandwich. More good news - KFC has dropped the trans fats.

Pizza Hut - An okay salad bar completes this list of healthy food choices at typical American fast food joints. Since you only get one salad bar trip for your price, experiment with an engineering bent to get as much salad onto that small bowl as possible. This is an art form for many travelers.

Other Key Tips to Junk Food Joint Navigating:

•Avoid the Sauce
•Drink lots of water and avoid soda.
•Go for chicken and turkey choices instead of burgers as a rule for heart-healthy travel.
•Lean roast beef options are also better than burgers.
•Grilled anything is better than flame-broiled or fried.
•Avoid french fries, onions rings and any kind of "nugget".
•Ask for extra veggies.
•Have your meals in a bowl (without the buns) if you are low carbing or simply trimming extra starch from your diet. Ask for a fork, too.