When trying to lose weight, the first thing many do is attempt to cut out fast food. After all, we're well aware of the high fat, salt and empty calorie content of those burgers and shakes. And good intentions may prevail for a day, or a week, or even a month, until you crack and just have to have something from your favorite fast food joint. Good news! You can have your fast food and stick to your diet, if you learn how to order.

Here are some specific options at a few of our favorite haunts:

McDonald's Chicken McNuggets, 4 pieces (220 calories, 10g fat)

It's the best thing on the menu, especially when you choose the Sweet n' Sour sauce over the other sauce choices. You don't get much food, though, so add a Fruit & Walnut Salad (210 calories, 8g fat) and a jug of low fat milk (100 calories, 2.5g fat). Oh, and don't even think about super-sizing it!

KFC Honey BBQ Sandwich (310 calories, 6g fat)

This is hands-down best option on the menu for both calories and fat count. Pair the sandwich with healthy, harmless sides like a small corn on the cob (70 calories, .5 g fat) or green beans (25 calories, 0g fat). Skip the biscuit (we know, we're killing you!).

Wendy's Frescata Roasted Turkey and Swiss, without mayo (420 calories, 15g fat)

Again, you can almost never go wrong with skinless poultry. The sandwich consists of freshciabatta bread, a few slices of turkey and cheese plus a bit of lettuce. The cheese is probably the most caloric thing in the sandwich, so if you're diet is extra restrictive, just throw the slice away. For a side item, go extra lean with a cup of Mandarin oranges (80 calories, 0g fat) or opt for a small cup of chili (190 calories, 6g fat), which is actually lower in fat than both of their salad options. We don't have to tell you to pass on the chocolate Frosty.

Taco Bell Fresco Style Crunchy Taco (150 calories, 7g fat)

The fresco style version of this popular dish is served with fresh salsa instead of diet-wrecking cheese and sauce. Finish the meal with a small serving of pinto beans (120 calories, 2g fat) and water.

-- Whitney Teal