It is possible to make wise choices and eat a fairly healthy meal at fast food restaurants if you order carefully.

1. Instead of French fries or onion rings, order healthy side items like vegetables and fruits. Consider salads, apple slices, or carrots.
2. Select from the restaurant’s healthy menu, if available. Most chains have their menu online.
3. Order the smallest sandwich on the menu, or get the kid’s size.
4. Ask for grilled chicken instead of fried chicken in sandwiches, wraps, and salads.
5. Ask for sandwiches without mayonnaise, sauces, or cheese.
6. Opt for low-fat or low-calorie sauces and dressings such as mustard, fat-free salad dressing, or salsa.
7. Order a main course salad, but be careful. Sometimes salads with a lot of high-fat meats and cheeses actually have more calories than a cheeseburger. When it comes to salad dressing, a little can go a long way, so use the smallest amount possible and always order it on the side.
8. Choose lean meats or veggies for subs; try the turkey or grilled chicken breast sub instead of a meatball sub.
9. For subs, ask that some of the bread be scooped out before it’s assembled and pile on fresh veggies.
10. Choose sugar-free drinks, such as water (best choice!), unsweetened tea, coffee, or diet soda.

Here’s how to put together good-for-you foods to make a satisfying and healthy lunch:

1. Put a healthy spin on the traditional sandwich. Use two pieces of thin, whole grain bread and include two ounces reduced-sodium lean turkey, hummus, spinach, bell pepper slices, and/or mustard. Add some carrot sticks and light ranch dressing on the side.
2. Mix together some cooked quinoa, rinsed and drained canned white beans, chopped bell pepper, carrots, and broccoli to make a whole grain and veggie salad. Toss with some olive oil, lemon juice, salt, and pepper. Add a nectarine or some grapes on the side and a small handful of dry roasted almonds, if desired.
3. Make a tuna salad with canned light tuna packed in water, light mayo, diced celery, lemon juice, and freshly ground pepper. Serve it over greens with an apple and peanut butter on the side.
4. Build a quick yogurt parfait with nonfat plain Greek yogurt, diced no-sugar-added canned pineapple, and a sprinkle of pecans to top it off.
5. Pack a cup of leftover chili or vegetable soup. Top it with some fresh tomatoes and nonfat plain yogurt instead of sour cream.
6. Fill a whole wheat tortilla wrap with rotisserie chicken, hummus, and greens. For more veggie goodness, add roasted or fresh pepper strips.
7. Pack a hard-boiled egg, a piece of fruit, a string cheese stick, and five whole wheat crackers. And bring as many carrot or celery sticks as you like!
8. Throw together a salad with romaine lettuce or spinach and any other non-starchy vegetables that you like. Top with some grilled chicken, feta cheese, a sprinkle of chopped nuts, and a tablespoon of light salad dressing.

If you are training for the Y Turkey Trot Charity 5K or any fitness event, nutrition plays a large role in your recovery, progress and overall health. One simple (and affordable) step to better health is to bring a good-for-you lunch from home. Here’s how:

On the weekend, decide what you will eat for lunch for the week and add it to your grocery list. That way, it’s quick and easy to grab healthy choices when you pack your lunch.

1. Consider batch-cooking on the weekend. Make a big pot of chili, soup, or a big bowl of whole-grain and veggie salad. These will keep for a few days in the fridge and can be eaten throughout the week for lunch.
2. Take five minutes every night (or morning) to pack something healthy for the day.
3. Use portable containers—such as a lunchbox, thermos, and various containers with tight-fitting lids—to pack and take your healthy lunch. Extra-small containers come in handy for single servings of peanut butter or salad dressings.
4. Remember food safety—if you don’t have access to a refrigerator to store your lunch, insert a cold pack into the lunch box and be sure to choose foods that will stay fresh and yummy from the time you pack them until it’s time to eat lunch.
5. For days you can’t pack lunch, keep some non-perishable healthy options at your desk, such as light tuna in water, whole wheat crackers, no-sugar-added canned fruit, popcorn, and nuts.