We all eat out a few times per week, unfortunately not all take-away food is beneficial to you. But by using a few simple tips, you can 'health-ify' your fast food meals quickly and easily.

BREAKFAST TIPS:

• Go for food high in protein such as bacon and eggs, sausage, & ham. Use a paper towel to soak up unneeded grease

• Get an extra slice of wholemeal toast if you need more carbohydrates

• Get a healthy cereal with low sugar combined with low fat milk

• Eat fruits low in sugar such as apples, grapefruits, pears, strawberries and blueberries.

• Stick clear of fruit juices as they have a high sugar content

• Reduce the amount of sugar and cream you put into your coffee

• When eating out, try to eat until your satisfied, not until you're full

• Stay away from soft drinks filled with sugar by opting to get bottled water or unsweetened tee

• When ordering vegetables, stick with the principle “the greener the better”

• A good desert could be sugar free ice cream

• Grilled chicken sandwiches can be made healthier by ordering them without mayonnaise

• Hamburgers are a common fast food item, to make them healthier ask to take out half the bread and fill it with more vegetables

• Rather than French fries, order some roast potatoes

• If you must have alcohol, get a low-carb beer. Consume twice as much pure water as you do alcohol

• Drink lots of fresh water before meals to feel fuller, that way you wont eat as much food

• Eat consistently through out the day, if you haven't eaten consistently all day you are most likely to over eat when your meal finally comes

• Steam vegetables are healthy, fried vegetables are not.

• When buying a packet of chips, choose a packet of lightly salted peanuts instead. They contain protein and good fat.