very day, one in three American kids eats fast food, a study in the publication Pediatrics found.

These children consume more fat, sugar and carbohydrates and fewer fruits and nonstarchy vegetables than kids who pass up fast food, according to the study of 6,212 boys and girls ages 4 to 19. The 2004 report estimated that fast food can add six pounds to a child’s weight each year, feeding the obesity epidemic.

Those extra pounds are no surprise when you consider that the average fast food “value” meal weighs in at 1,200 calories and 53 grams of fat. A few quick bites can yield more than half of an adult’s fat and calorie allotment for the whole day.

But you don’t have to give up fast food to get your family’s diet on track.

“Just make your fast food meals healthier by ordering wisely,” says Allison Morrow, a registered and licensed dietitian at Children’s Medical Center. Many restaurants are adding healthier fare. Get your kids to try salads, fruit, grilled chicken on whole-wheat rolls, baked potatoes with vegetables or frozen yogurt. Steer them away from chicken nuggets, fried foods and giant orders of fries, onion rings and ice cream.

• Make fast food a once-a-week treat, rather than an everyday occurrence.
• Order items à la carte and get the smallest sizes.
• Don’t order a “super-size” or “value” meal unless you plan to share it.
• Skip mayonnaise-based condiments and extra cheese, which are sources of hidden fat and calories.
• Go easy on salad dressing, and ask for fat-free, low-calorie options.
• If you order kids’ meals, ask to swap sodas for milk and fries for fruit.
• Choose low-fat milk, water or juice, not empty-calorie soft drinks or shakes.
• Visit restaurant Web sites for nutritional information to scope out choices before you eat.
• Don’t eat in your car. Your kids could start to associate car rides with eating.
• Get the family to talk about their day while eating, which can help slow down the meal.