Eating nutritiously while away from home is not mission impossible .

All it takes is a few simple substitutions to your favorite foods.

While you can't go crazy and eat foot long chili dogs with extra cheese and onions or a Triple Whopper with extra mayo and bacon,you can still eat what you want by choosing sensibly.

Just follow these few simple suggestions.

1) Always substitute whole grain bread for white bread.

Wheat bread is not the same as whole grain wheat bread.

FYI---Although Subway is a healthy option,their wheat bread is not whole grain - it's white bread dyed  brown .

2) Stay away from the fancy salads with all the meats and cheese toppings. Ask for a simple garden salad instead with low-cal dressing on the side.

3) Never order soup, it's loaded with sodium.

4) Stay away from restaurant burgers. These burgers have more calories ,fat and sodium then you'll need for 2-3 days.If you must have a burger,order a steak melt on whole grain bread instead..and hold the mayo please !

5) Never order fries or any fried side dish. Have a garden salad instead .

A good meal at McDonald's would be: a McDouble, side salad and water. This would consist of 460 calories,24g of fat,37g of carbohydrates,24g of protein and 780 mg of sodium. This breaks down to your average daily requirement of 37%fat,11% carbohydrates and 32% sodium. While not ideal, it will do when you have no other options available.

Bon appetite !