With Australians eating 3-4 meals away from home each week, identifying healthier fast food choices is a must. Dietitian Caitlin Reid helps you order.

McDonald's

Eat this: Lean Beef Burger 1050kJ, total fat 4.3g

Not this: Quarter Pounder 2300kJ, total fat 30g

Why it's healthier: The Lean Beef Burger has half the kilojoules and sodium and more than three times less fat.

Eat this: Deli Choice Chicken Tandoori on a multigrain roll 1660kJ, total fat 9.4g

Not this: Deli Choice Chicken Caesar on a white roll 2500kJ, total fat 22.2g

Why it's healthier: A multigrain roll makes the Chicken Tandoori higher in fibre. Plus it is much lower in fat.

KFC

Eat this: Original burger 1876kJ, total fat 14.4g

Not this: Original Double BBQ Bacon & Cheese Burger 3003kJ, total fat 28.2g

Why it's healthier: Anything with the words 'double' or 'works' in the title is not going to be a great choice. Choose basic burgers, such as the Original Burger, and avoid burgers with added extras such as bacon and cheese. By choosing the Original Burger over the Double Bacon & Cheese Burger you'll save more than 1000kJ, eat half the fat and sodium, and a third of the saturated fat.

Subway

Eat this: Roast Chicken Six Inch Sub 1240kJ, total fat 4.4g

Not this: Spicy Italian Six Inch Sub 2070kJ, total fat 26.4g

Why it's healthier: The Roast Chicken Six Inch Sub contains less than 5g of total fat and is nearly nine times lower in saturated fats when compared to the Spicy Italian Six Inch Sub (with 11.2g sat. fat). It also contains nearly half the sodium (at 80mg). You'll be eating a lot fewer kilojoules, too.

Pizza Hut

Eat this: Thin 'n' Crispy Veggie Supreme 688kJ, total fat 5.3g (per slice)

Not this: Deep Pan Pizza BBQ Meatlovers 1033kJ, total fat 10.9g (per slice)

Why it's healthier: The Veggie Supreme is free of processed meat, like salami, which reduces the amount of kilojoules, fat and sodium per slice. If you want meat on your pizza, look for lean varieties such as skinless BBQ chicken, lean ham or roast beef. Choosing a thin base instead of the deep pan base is also a healthier option.

Oporto

Eat this: Small Bondi Burger with Chilli Sauce 1970kJ, total fat 26.7g

Not this: Big Bondi Burger with Chilli Sauce 3160kJ, total fat 39.6g

Why it's healthier: The Small Bondi Burger has two fewer chicken fillets, making it lower in kilojoules, fat and sodium.

Red Rooster

Eat this: Skin-free Grilled Chicken Wrap with a Garden Salad 1769kJ, total fat 7.4g

Not this: Classic Roast Chicken with carrot, pumpkin, roast potato, peas, gravy 2593kJ, total fat 23.2g

Why it's healthier: The Skinless Grilled Chicken Wrap has fewer kilojoules and sodium, and two-thirds less fat.

Hungry Jack's

Eat this: Grilled Chicken Burger 1390kJ, total fat 17.2g

Not this: Whopper 2740kJ, total fat 39.3g

Why it's healthier: Grilled chicken is leaner than a beef patty, which means the Grilled Chicken Burger has half the kilojoules and fat. Always avoid adding extras on burgers such as cheese.

Healthy sides

Choose these...

• KFC Regular Potato and Gravy 329kJ, total fat 3.2g, sat. fat 1.4g, sodium 394mg
• Large Diet Coke 6kJ, sugars 0g
• McDonald's Small Fries 1070kJ, total fat 13.7g, sat. fat 1.6g, sodium 245mg
• McDonald's Small Vanilla Shake 995kJ, total fat 2.3g, sat. fat 1.7g, sugars 41.6g
• McDonald's Sundae Cone 613kJ, total fat 4.5g, sat. fat 2.8g, sugars 17.5g

Not these!

• KFC Regular Seasoned Chips 1296kJ, total fat 13.5g, sat. fat 6.9g, sodium 346mg
• Large Coke 937kJ, sugars 55.1g
• McDonald's Large Fries 1900kJ, total fat 24.3g, sat. fat 2.9g, sodium 435mg
• McDonald's Large Chocolate Shake 1910kJ, total fat 4.9g, sat. fat 3.6g, sugars 75g
• McDonald's Sundae Hot Fudge 1370kJ, total fat 9.3g, sat. fat 6.8g, sugars 49.2g

Look for the Tick

You may notice the Heart Foundation Tick on some items at fast food outlets such as McDonald's and Crust Pizza. Products featuring the Tick are the better options out of all the products available at these outlets. However, the Tick does not mean they are the healthiest of all fast food options available, or that you should eat them regularly.