Fast food. We know it’s not good for us. The meat is subpar, much of the food is deep-fat fried, portions are large, the grams of fat and caloric content are staggering.

I could give a stern lecture on the importance of avoiding fast food at all costs. But the fact is, all of us end up at the drive-thru sometime.

Exhausted and stressed-out after a hard day of work, the temptation to pull in for a triple deluxe burger, side of fries and a shake can be overwhelming.The kids are hollering for a Happy Meal, we don’t have time to cook dinner, we need a quick bite while on a road trip, and so on.

I give my nutritional therapy clients the following advice:

Don’t hesitate to ask a fast-food employee for a pamphlet of menu items and their nutritional breakdown. Almost all chain restaurants have them on hand; some even have the calories printed on the menu board. You can also find nutrition information on their websites.

Choose teriyaki places over run-of-the-mill burger joints. They are pretty much everywhere and offer much healthier fare: grilled meat and veggies, brown rice, sushi. Skip noodle dishes, ask for half the usual amount of rice, and order nothing breaded or fried. Have them grill the meat without the teriyaki sauce, which is loaded with sugar. I substitute soy sauce and a couple hits of Sriracha.

If you do end up at a fast-food burger place, opt for grilled chicken or fish over beef, which tends to be fattier. Again, no breaded or deep-fried items.

Order all sandwiches without the mayo or “special sauce.” Substitute mustard and a dab of ketchup or barbecue sauce. Nix the cheese, while you’re at it. Really, you won’t miss it. Pile on the lettuce, tomato and any other available veggie. (Fried onion rings do not count as a veggie. Nice try.)

Skip the french fries. Sorry. Order a healthier side. Most fast-food restaurants offer fresh fruit, yogurt and side salads.

If dining at a Mexican fast food restaurant (such as Chipotle or Qdoba), pick just one carbohydrate for your meal. Generally, you have a choice between rice, beans or the tortilla for your burrito or taco. I order my burrito in a bowl (no tortilla), skip the rice and opt for beans, which contain satiating protein and fiber. I’ll often ask for extra meat so my meal contains more protein vs. carbs, which staves off blood-sugar spikes and the associated storage of body fat.

Another great option: tortilla soup, minus the chips and cheese. Top the soup with tomatoes, salsa, peppers and any other available veggie.

Be careful with entree-size salads. They may seem to be a healthier alternative, but many are loaded with fatty toppings like cheese, croutons and bacon. Salad dressing adds another 200-400 calories. Choose a salad with protein (grilled meat or fish), skip the fatty toppings and ask for extra tomatoes, cucumbers and carrots. Inquire about a low-cal dressing and have it on the side.

Taco salad, you ask? Out of the question, as these gutbusters generally contain more than 800 calories.

Fast food is not health food, but it does not have to blow your commitment to healthy eating out of the water (or the car window). Follow these guidelines and you’ll do minimal damage to your waistline and well-being.

Catherine Bongiorno, info@lifttolose.com, is a Mukilteo personal trainer and nutritional therapist who owns Lift To Lose Fitness &Nutrition, www.lifttolose.com.