"Eating out" has changed the dietary habits of Americans. The number of meals eaten away from home has increased from 16 percent in 1977-78 to 29 percent in 1995. With busy schedules, families are grabbing meals on the run. Fried chicken, hamburgers, French fries, ice cream, and soft drinks are popular fast foods. Healthier choices that are lower in calories, fat, sodium, cholesterol, and sugar are available. Most fast food chains offer a wide variety of good choices, such as grilled chicken sandwiches, broiled fish, salads, and lowfat milk.

Sandwiches are a popular choice at fast food restaurants. Submarine (sub) sandwich restaurants are growing in popularity. Sub sandwiches are great choices because they offer a wide variety of meats, vegetables, and breads. Follow these ABC's for a healthy sandwich:

Ask for:

* A plain baked potato, pretzels, or baked chips with your sandwich instead of regular chips or fries.

* No mayonnaise on your sandwich. Build a healthier body and meal by:

* Eating a sandwich full of vitamins and minerals. Layer on vegetables for color and flavor.

* Adding low fat cheese, such as mozzarella, to your sandwich.

Choose:

* A whole-grain bread, roll, or pita for more fiber.

* Turkey, grilled chicken, or roast beef instead of burgers or mayonnaise based meat salads.

* Mustard instead of mayonnaise.

Adapted from Virginia Cooperative Extension by Rachael Wells.