You've stayed up studying or partying past midnight when the munchies kick in, but your guilty conscious wants healthy options. Fortunately, even late-night fast-food joints cater to today's nutritious-conscious patrons. “Lots of fast-food restaurants offer healthy choices these days, it's just a matter of making that choice,” said Lona Sandon, spokesperson for the American Dietetic Association. Here's how to order at the drive-through:
 

WENDY'S: Don't let some items fool you. The frescata club has 440 calories and 17 fat grams, while a junior cheeseburger has 230 calories and 7 fat grams. Switching a teaspoon of mayonnaise for mustard will shed 3.5 fat grams off the meal. Salads are fine if you only pour half the dressing on your lettuce, Sandon said. And be sure to ask for low-fat dressing. Baked potatoes, chili and yogurt with granola from the value meal are even better on the wallet and the body. Wendy's chili is loaded with 17 grams of protein.

MCDONALD'S: Because smaller portions are better for you, opt for children's menu items, Sandon said. The six-piece chicken nuggets, apple slices with low-fat caramel dip and apple juice box has a total of 440 calories and 15 grams of fat. For something more sophisticated, try the grilled chicken snack wrap and a reduced-fat ice cream cone with an orange juice. This will put you at about 550 calories and 12 fat grams. If your sweet tooth kicks in, the yogurt parfaits are a healthier option than sundaes and milkshakes.

BURGER KING: Whoppers and cheesy tots may sound tempting to a rumbling tummy, but remember that all those calories add up over time. Try a veggie burger, which has less than half as much fat as the beef option. If you can't swallow fake meat, go for smaller portions like the junior burger. BK's menu has a few salads and even applesauce. But don't be fooled by the crispy chicken salad, which has 22 fat grams. Instead of a soda, wash your meal down with milk, black coffee or water.

JACK IN THE BOX: If you order a crispy chicken salad instead of one with grilled chicken, you could be adding 11 grams of fat to your meal. The Asian Grilled Chicken Salad is a safer way to go. So are the Chicken Fajita Pita, regular beef taco and fruit cup. Almost everything else is sure to show up on your waistline. For a drink more flavorful than water, order your tea unsweetened. Sodas are chock-full of unessential calories.

TACO CABANA: At a Mexican food restaurant, Sandon advises just to order a single taco. At least order tacos instead of burritos and quesadillas, which are higher in fat and calories. The health-conscious should opt for guacamole instead of queso. Try to load as many veggies, like tomatoes, lettuce and onion, into your taco. Remember that beans are jammed with protein. Switch black beans for refried or beef whenever possible, stay away from anything smattered in cheese, and do 50 situps for each burrito you consume.

Emily Messer | 210SA