If instead of “want fries with that?” the server always asked “want water with that?” fast-food-fed waistlines could be a lot slimmer.

Soda, especially free-refillable soda, adds lots of unwanted calories to your meal. Because of the high-sodium content of fast foods, you’re guaranteed to get thirsty and want to drink more than usual. But with just one medium coke, you’re 200 calories “in the drink” so to speak. And if you refill, you’ll be getting more calories from soda than most people eat for breakfast! The high-sugar content of soda can also lead to blood-sugar crashes and make appetite control more difficult.

Water, on the other hand, is a safe bet for weight control. Most people who successfully lose weight and keep it off say that drinking water regularly is one of the keys to their success.

However, if you do choose a flavored drink instead of water, here are some tips to minimize the damage:

• Try iced tea (no sugar) with a squeeze of lemon
• Choose diet soda
• Choose a small soda and have water as well
• Fill a third to a half of your cup with ice

The real secret to eating fast food without getting fat is to be aware of what you are eating and stick to your recommended calorie intake for the day. The bottom line: If the number of calories and fat in your meal choice is within your recommended intake, you won’t add any extra pounds.

So do what it takes to count the calories you eat!

• Keep a copy of the CalorieKing Calorie, Fat, and Carb Counter with you in your car, and in your bag or briefcase. That way you can check the nutritional info before you order.
  
  
• If you don’t have the information at hand, ask a server for the nutritional data. It’s usually on display somewhere in the restaurant.
  
  
• Become familiar with what’s on the menus of fast-food restaurants you frequent and figure out which are the smartest choices. Carry a list in your wallet if you need to!