Fast food is so popular because it is just that -- fast. It takes about 20 minutes or less to make a meal. Best of all, it requires no time in the kitchen. And it's easy and tastes good.

But fast food often is related with fat, calories and sodium, and can take a tension to your health when eaten frequently.

Research links frequent eating fast food to greater weight gain and an increased tendency to be overweight. Eating fast food doesn't make weight gain — this depends on your food and drink choices, as well as portion sizes — studies show that most fast food items provide a higher concentration of calories. In other words, if you're concerned about your weight, the statistics aren't on your side.

A modest serving of energy-dense foods is okay occasionally, only compounding the impact of them on our weight.

Here are some advice from the U.S. National Library of Medicine on making healthier fast-food choices in a special occasion:

Order pizza with less cheese, and add veggie toppings.

Order child-sized sandwich, with lean meats and lots of vegetables or fruits, whole grain bread, and without mayonnaise and other sauces.

A hamburger with a plain beef patty plus lettuce and tomato is a healthier choice. Skip the cheese and sauces, and don't get a side of fries. Also, skip the French fries and choose water or other zero-calorie drink options.

Try salads with light or fat-free dressings or lemon juice -- skip the bacon and creamy dressings.

If you are a frequent fast food patron, consider limiting visits to fewer than once a week. As a general rule, stay away from heavily breaded or fried dishes, as well as creams, dressings and sauces.

(Agencies via Xinhua December 13, 2007)