Nutritionist-Approved Fast Food and Takeout Meals

Best bet: Whole wheat bread, a ton of veggies, minimal fat on top (follow the same one-fat-source rule as you would with a hamburger) and roast beef, which is naturally low in sodium. (Other deli meats like turkey ham and even chicken can be high in salt.)

Stay away from: Wraps. "Everyone thinks they're healthy—maybe because they're thin or because you can get spinach ones, but those usually have little to no actual spinach in them," Bella says. The wrap alone could have over 300 calories in it. And if you're considering getting the supersize sub that costs almost nothing, thinking you'll eat half today and the rest for lunch tomorrow, think again. "We eat in units," says McDaniel. "The likelihood that you won't eat that whole thing in one sitting is really small."