Mcdonalds and KFC; how to eat healthy?

So like, in this day and age, and if u can't get anyone to cook for u with expenses as well,every now and again we can not be blamed for tucking into the nearest KFC and McD. Especially if we are stuck wid sandwich or salads if not fast food restruents . Anyways, could u give suggestions as to healthy choices at KFC and McD.