Make Healthy Fast Food At Home In No Time

BOSTON -- You're in a hurry, so you stop by McDonald's for a fast-food feast.

But what if we told you that you can make your own fast meal at home -- cutting the calories in half and the fat by two-thirds -- all in the same time it takes to go through the drive-through?

All it takes is a little planning.

Judy Doherty is a single mother of three, and she works overnights as a nurse. So it's no wonder she often craves the convenience of fast-food restaurants.

"If I could find something that I could prepare that was more efficient and nutritious, get out, less cleanup, then it would work better than for the family," Doherty said.

Fast food doesn't have to come from a drive-thru. Registered dietitian Liz Ward offered some home grab-and-go meals.

Serve up pre-cooked chicken. In fact, buy two so you'll have plenty for the week.

"Take the leftovers and make up chicken salad or use them in a salad and that's a nice way to use up what's leftover," Ward said. "A lot of people think that even cutting up a carrot at the end of the day is too much to do, so I like these pre-cut up carrots."

Precut vegetables, packaged salads and ready fruit cups are quick and satisfying.

Then add some whole-grain bread instead of white. Look for bread with at least 2 grams of fiber per serving.

"You are really looking for whole-wheat flour as the primary ingredient," Ward said.

Don't be fooled by juice made mostly of sugar and water.

"Usually, if it's 100 percent juice, it will say so right on the front of the label," Ward said.

You can even serve whole-wheat crackers with a slice of cheese, raisins or cereal for dinner once in a while -- along with milk and fruit, it makes a great meal. Most of all, plan ahead so good nutrition is in the bag.

"When you have healthy ingredients on hand, it makes meal preparation so much easier, and it also means you're going to have a healthier meal," Ward said.