Take a look around you the next time you are out...at the mall, waiting in line at the
post office or in any other public place.

Notice anything different lately about the people you see?

Chances are that over half the people you came in contact with were overweight or
obese. Perhaps you fall into one of these categories yourself.

The statistics are alarming. Nearly 64% of Americans are now classified as
overweight or obese, putting many of us at risk for heart disease, diabetes and
other chronic diseases.

Here's another number for you. According to FDA Commissioner, Dr. Andrew von
Eschencbach, Americans consume one-third of our calories outside our homes...in
restaurants, cafeterias and other establishments.

We already know we tend to eat more, in terms of both fat and total calories, when
we go out to eat. Plus, nutritional information about the foods we consume
in restaurants is not easily available. And portion sizes! In the average restaurant,
there is usually enough food (and calories) on one plate to feed two people, and
sometimes three.

But with the demands of work, children and family, the days of three home cooked
meals are over for most of us. Many of us will continue to eat most, if not all of our
meals outside our homes. What can we do to make sure that by eating out we are
not on the fast track to a heart attack?

America has been called the "Fast Food Nation" and for good reason. This country
was one of the first places where you could get a day's worth of calories for a couple
of bucks and then consume them in five minutes, all without ever leaving your car!

Here are the "Fast-Five" food guidelines:

1) No Super-sizing: keep portion control in mind. Because many fast foods are
calorie dense (meaning a lot of calories in a relatively small amount of food), you
can be easily fooled by the amount of calories you are actually consuming.

2) Easy on the sauce: Avoid high fat and high calorie sauces and salad dressings,
either by eliminating them completely or ordering them on the side and then using
them sparingly.

3) Your attention please: Many fast food places are adding lower calorie and fat
choices so pay attention to changes in the menu. Choose from one of these newer,
healthier offerings instead of the regular fare.

4) Have it your way: Even if there are no lower fat and calorie choices, you can make
the food you do order healthier. Order a grilled chicken sandwich without sauce or
mayo. (You can ask for mustard instead.) Always get salad dressing on the side.
Order a single hamburger (regular or children's size).

5) Make the switch: Beverages can really pile on a lot of empty calories. A large cola
drink has 310 calories! Switch to water or low fat milk. If you just have to have that
soda, at least get a diet soda and one that is caffeine free.

So next time you find yourself on the fast food track, remember the Fast Five. Your
waistline (and your heart) will thank you for it!