An Illinois dietitian has some tips on how to eat reasonably healthful meals at restaurants, particularly those of the fast food variety.

Her first suggestion is to avoid any "fast food outlets that serve only fried foods - fried fish, chicken, shrimp."

According to Betty Wedman, a registered dietitian who teaches classes in nutrition education in Hinsdale, Ill., "nutritionally it is't worth spending your calories in these restaurants."

Wedman says "poor nutrition comes from eating more than one meal a day in fast food restaurants because menus lack variety. No fresh fruits, vegetables or low fat milk is available. If fruit is available it is canned in heavy sugar syrup . . ."

Avoid "speciality burgers," Wedman says, because they contain too many carbohydrates and too much fat.

Beware of "shakes" because they are high in carbohydrates and saturated fats.

Pass on the "burger, fries and carbonated beverage" combinations. "Fries and beverages provide too much fat, salt and carbohydrate for one meal."

Wedman has also compiled a pamphlet of calorie counts in some of the better-known fast food chains with recommendations for most nutritious selections. At McDonald's and Burger King she suggests the hamburger, double hamburger or cheeseburger. At Pizza Hut her recommendation is for one half of a 10-inch cheese pizza with a thin crust.

A 4-ouonce chopped steak or a rib eye steak are her choices at the Rustler Steak House.

At table service restaurants Wedman says to split large portion main courses. she says the so-called dier plates - the ones that contain a 4 or 6 ounce beef patty, 2 ounce scoop of cottage cheese and a cube of gelation or canned fruit - really aren't low in calories.

"Too many customers," Wedman says, "are intimidated by the 'no subsitutes' phrase on menus without realizing they are the ones who are buying the services of the restaurant. Consumer should request their individual desires be met or refuse to spend their money in the restaurant."

The Council for Responsible Nutrition, a trade association of nutrient supplement manufacturers, held a reception on Capitol Hill recently in honor of the Senate publication, Dietary Goals for the United States.

The report, put out by the Senate Select Committee on Nutrition and Human Needs, has drawn fire from the cattle industry, egg producers and sugar growers because it recommends reducing consumption of the products these people sell. In addition to well-known nutritionists, such as Joan Gussow of Columbia University Teacher's College, Michael Latham of Cornell University and Jean Mayer or Tufts University, several segments of the food industry have endorsed the report: United Fresh Fruit and Vegetable Association, National Association of Wheat Growers, National Fisheries Institute and Giant Food.

Diabetics can work out their own food exchanges for processes foods that carry nutrition labelling by using a formula put out by the Pillsbury Company.

In conjunction with the Diabetes Education Center in Minnepolis, Phillsbury is making it possible for those who must restrict their intake of certain foods to figure out how they may include some processed foods that contain many ingredients in their diets.

In addition the company is providing a list of its grocery products that can be used in diabetic diets and the exchage value for them. For example: 2 crescent; 1/2 slice of applesauce spice bread is worth 1 bread, 1 fruit and 1/2 fat.

The material is available by sending a self-addressed, business-size envelope and 24 cents in stamps to: Exchange Lists, Department of Nutrition, 840c Pillsbury Building, Minneapolis, Minn. 55402.

The makers of Skippy Peanut Butter have promised to reduce the price of their product if Congress reduces the government price support for peanuts. John M. Volkhardt, president of Best Foods, wrote to the House Agriculture Committee that if the price support is reduced ". . . Best Foods will pass the savings along to consumers penny for penny (net of other costs) in the price of Skippy peanut butter."

Volkhardt added that since Skippy is the largest selling brand of peanut butter, "competition will, we believe, compel other peanut butter makers to do the same thing . . ."

"Metric Tastes Good" is cookbook done entirely in metric measure by the Garrett Park (Md.) Elementary School.

The school decided to produce the book as a fundraiser because the Maryland Board of Education has called for the state's public schools to teach metric only by 1980. Metric measure is already being taught in the Garrett Park School.

The recipes come from the parents, children and staff of the school; the cover was done by Munro Leaf, a well known author of children's books.

All that is needed to cook with the book is a metric measuring cup. The book is available by sending check for $2.50 made out to Garrett park PTA to 11404 Rokeby Ave., Garrett Park, Md. 20766.