When it comes to eating out at fast food chains without compromising health, there are several strategies you can employ to make healthier choices. Firstly, opt for grilled or roasted options instead of fried items. For example, choosing a grilled chicken sandwich over a fried chicken sandwich can significantly reduce the intake of unhealthy fats. Additionally, consider customizing your order to include more vegetables and opting for smaller portion sizes to control calorie intake.

Another important aspect is to be mindful of condiments and dressings, as they can add significant amounts of sugar, salt, and unhealthy fats to your meal. Choosing mustard or salsa over mayonnaise or creamy dressings can help cut down on unnecessary calories and unhealthy ingredients.

Furthermore, many fast food chains now offer healthier sides such as salads, fruit cups, or yogurt parfaits. These options can be excellent alternatives to traditional fries or onion rings. Lastly, it's important to stay hydrated by choosing water, unsweetened tea, or other low-calorie beverages instead of sugary sodas or high-calorie specialty drinks.

References:

• "Healthy Eating on the Go." American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-eating-on-the-go
• "Making Healthier Choices at Fast Food Restaurants." Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/fast_food.html