Fast-food need not be high in calories Washington - Agencies Busy schedules and holiday shopping cut into meal time at home but a US nutrition expert says it's possible to eat fast-food without loading up on calories. "The average American consumes close to 50 per cent of his or her meals outside of the home and fast-food restaurants are abundant," Dr. Jessica Bartfield, who specialises in nutrition and weight management at Gottlieb Memorial Hospital, part of Loyola University Health System, said in a statement. Bartfield likes sandwich shops that allow customers to load up on vegetable toppings, which adds nutritional value, but she advises to pass on cheese and dressings. "I am also a fan of fast-food places that offer soup, or even chili as soup can be a terrific option, particularly ones loaded with veggies, lean meats and beans," she said. "Be careful to avoid the cream- or cheese-based soups and beware the bread bowl, which can increase the calories by up to 1,000." Bartfield's fast-food favorites are: -- Select grilled rather than fried. A fast-food grilled chicken sandwich has 470 calories and 18 grams of fat while the fried version has 750 calories and 45 grams of fat. -- Hold the cheese, mayonnaise and salad dressings unless they are low-fat options. -- Order the smallest size. Go for the single burger rather than the double. -- Skip sugar-sweetened drinks. These calories quickly add up, especially at restaurants offering free refills on drinks.