As proof that serving sizes are expanding a step ahead of once-slim waistlines, author Nancy Etcoff, Ph.D. points out: "Portions have gotten so large at restaurants that plates have gone from 10 inches to 11 or 12 to accommodate the heaping portions."

Don't blame (or sue) the fast-food joints, says Arthur Frank, M.D., or fast schedules that have you eating at McDonald's or Burger King. Says the weight loss specialist, "It's not that you're doomed when you walk in the front door of a fast- food restaurant. These restaurants create an image of real value by giving you a lot of food, leading many people to consume more than they really want or need to consume."

But you don't have to pick the worst foods or eat huge quantities of it. What then are your best bets for eating out fast without getting fat?

For starters, forget the high-fat fries except on a rare occasion, and then do damage control by ordering the small size or sharing with a friend. Better yet, select a salad with fat-free dressing instead and choose from among the lowest calories sandwiches.

Discovery Health Online prepared the following chart to help guide your sandwich selections at the nation's top fast-food franchises:

Source: Restaurants'Internet-posted nutrition information