So when we're trying to lead a healthy lifestyle, what do we do when we eat out?

We eat salads because they seem safe.

Look at the people in the McDonald's ads for their new Fruit and Walnut salad. They're healthy and happy. Surely we can't go wrong with a salad?

But the fruit and walnut salad at McDonald's is higher in fat and caloric count than McDonald's traditional chef salad.

Jen Kamps, a Clemson University graduate assistant in the culinary and food science and nutrition department, says there are three foods that are commonly perceived as healthy choices when people are eating out: salads, sandwiches and chicken.

But those foods can be deceiving, Kamps says. It's mostly the extras that make them fattening. For example if you're ordering a chicken sandwich, if it's breaded and has mayonnaise that adds extra calories and fat, she says.

Kamps says eating out and eating healthy is all about being a "conscious customer."

"A rule of thumb on the salads is that it is possible to make any salad healthy by knowing how to order. When ordering, don't hesitate to ask for high calorie items like cheese, bacon and croutons to be taken off," she says.

Having a grilled chicken sandwich without the mayo can also get rid of unnecessary calories.

While something may be labeled healthy, that doesn't necessarily mean low- calorie or low-fat, just lower calorie and lower fat than the other items on the menu.

"We should never shy away from asking what comes on a specific selection like a sandwich or a salad or even how the food is prepared. Once we know for sure what comes on that selection and how it came about, our selection can be altered to better suit our individual health needs," Kamps says.

She says another item where people need to be careful is with soda. Luckily for diet soft drink addicts, diet is OK. It's the regular sodas that contain more than 300 calories in 32 ounces. The calories can add up quickly too, if people get refills during dinner, Kamps says.

Staff writer Ana Parra can be reached at 298-3766.