Here's the deal on fast food. You're always better off packing a sandwich from home. But even in a house like mine, where Mom's a nutritionist, that's just not always possible. When making the lifestyle choice to grab a quick bite, weigh the options in terms of what foods can boost your energy and mood. There is formidable research on how some foods boost mood and brainpower while others knock you for an emotional loop—even though they taste good at the time.

I will not lower my health and mood standards to eat just any fast foods. But sometimes it's worth the stress reduction to choose from the best options out there. When they're not available, I bring quick food from home, or I stop at the supermarket deli counter and have a sandwich made to order.

As for brand-name burgers, I’m not buying the leaner, healthier McDonald’s marketing push, especially with those french fries (the “enjoy the taste now, your mood will crash later” prototype) still dominating the premise. And I certainly won’t give a thumbs-up to Burger King or Hardee’s when they have ongoing campaigns for over-the-top burgers.

It might be possible to navigate a reasonable baked potato lunch (with mood-enhancing chili) at Wendy’s, but you can do better.

Here are three brand-name fast-food choices that fit into my household’s lifestyle, and which I cover in my new book, The Good Mood Diet: Feel Great While You Lose Weight (Springboard Press, $24). I don’t mind stopping for a Subway meal once or twice a week—but skip the cookie and the soda that go along with the economy meal. They are no deal, especially when it comes to your mood. Save your money, and your mood, by sticking with the sandwich and a beverage of either water, milk or a sugar-free soda.

Here is a Good Mood Guide for fast-food choices, including comparable smaller chains or independent stores in your region. This data comes from company Web sites:

Subway (Favorite)

Choose a 6-inch sub or, even better, a wrap from their extensive menu of items containing 6 grams of fat or less. To increase protein and boost mood, ask for a double serving of meat, especially if you are working out regularly. Skip the mayonnaise in favor of olive oil, and load up on the veggies.

I pass on the soft drinks and even the baked chips. The chips have less fat, but more carbs, and hardly fewer calories than fried. I’m not a fan of them. Instead, bring some nuts, veggies or a piece of fruit from home or the convenience store. Eat baked chips as an occasional, special treat.

Pizza Hut

I picked Pizza Hut because it’s everywhere and the nutritional content is reasonable. Some other national chains have more calories and a higher percentage of calories from fat per slice, usually because they load on the cheese.

Make it a habit to ask to go easy on the cheese on your pies. Many pizzerias don’t seem to understand that adjustment, so I suggest finding one that does for your pizza splurges. If you go light on the cheese and heavy on the lean protein and vegetable toppings, you are in Good Mood territory or optimal space for peak energy after the pizza meal.

As a family, we order smaller-size pizzas than average but we don’t savor it any less. I like adding a good homemade soup or green salad to the pizza meal.

Good Mood Choices from Pizza Hut:

Taco Bell

You also can find a Good Mood lunch or dinner in a pinch. At your local taquerias, you can do even better—provided you skip the basket of chips (ask for tortillas to dip into salsa and guacamole) and find restaurants that don’t use lard in the refried beans and pork carnitas.

Good Mood Choices from Taco Bell: