Ever been to a fast food restaurant and felt disappointed with the quality of the food? Did they laugh at you when you asked for your sandwich on a whole-grain bun? Did they stare indignantly when you asked whether they cooked with hydrogenated oil? Did you get the runaround when you asked for a different sugar substitute?

You may think that there is nothing you can do about the state of fast food — but you could be wrong. Make requests. Every time. It may take a while, but eventually they will begin to listen. Ask for whole-grain buns at burger places. Bring your own bread. Ask for sugar-free drinks without aspartame at fast food places and restaurants.

Give them the names — and samples, if you have them — of sugar substitutes you would like to see. Write letters to company headquarters. Write emails. Blog about your dissatisfaction. And get your friends to help.

Eventually the big companies will pay attention and start making changes. But to make it stick, you have to follow-up on these things. Once these healthier items are available, buy them. Tell your friends to buy them. Blog about buying them. Show the big companies that you are willing to put your money where your mouth is — in this case literally.