We Americans are constantly running errands with our families or traveling on the road for holidays and vacations. While leading this lifestyle, it can be hard to make nutritious food choices, especially when faced with dozens of fast food options.

In the popular book Eat This, Not That! by Dave Zinczenko and Matt Goulding, the authors break down restaurant menus and uncover hidden fats, calories and sodium… and then offer healthy options intended to boost your metabolism, increase your fiber intake and reduce the pounds added to your waistline.

Here are some of their findings:

• IHOP Colorado Omelet has 1,890 calories, 47 grams (g) of fat and 4,200 milligrams (mg) of sodium.
• Applebee’s Appetizer Sampler has 2,500 calories, 49 g of fat and 6,520 mg of sodium.
• Chili’s Buffalo Chicken Crisper Bites have 1,620 calories, 21 g of fat and 5,380 mg of sodium.
• Outback Steakhouse Baby Back Ribs have 3,021 calories, 90 g of fat and 4,648 mg of sodium.
• Five Guys Large Fries have 1,464 calories, 14 g of fat and 213 mg of sodium.
• Cold Stone Peanut Butter and Chocolate Shake has 2,010 calories, 68 g of fat, 880 mg of sodium and 152 g of sugar.

For healthier food options look for steamed, broiled or baked menu items and leave the creamy dressings, condiments and sauces on the side or off completely. Also consider vegetarian dishes or leaner items such as chicken, fish and soy products.

Plus, you can plan ahead and pack a cooler of fruits, veggies, water and other nutritious snacks. You’ll be surprised how simple and easy it can be to focus on healthy foods while away from home.