by Rita Chaney

For many of us who work and want to watch our weight and eat healthy, lunch can be the most difficult meal of the day. We're "stuck" away from home with very little time to make decisions about where to go for lunch and what to eat that won't totally blow our nutritional program. So, how can we avoid all the fattening foods offered at the local drive-thrus, yet still enjoy the time-saving, cost-cutting, conveniences?

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Actually, popular restaurants with drive-thrus offer at least one or two healthy lunch choices. So, with the littlest bit of pre-planning, and utilizing a drive-through, you can still eat healthy. The first thing to do is think about healthy "sides" you can grab and take with you in the mornings. I'm not talking about packing a lunch.

What I'm referring to is keeping a weekly stock of fresh fruits and vegetables that were purchased specifically with your lunches in mind. Select pre-washed and pre-packed vegetables for your convenience. Also, buy some fresh, portable fruits to stash in your purse, briefcase, or the car so that when lunch time comes, you've already got your healthy "side dishes."

Baby carrots come in individualized packets. Celery is also available in similar packaging. You just have to grab a pack. Make it part of your routine, just the way you get that bottle of water before you go. Shop for fruits you like and wash them all as soon as you get home. Place them in a fruit bowl on your countertop or table where you will see them. Fruits like apples, oranges, peaches, bananas, and pears are easily portable and can be taken from the fruit bowl in the morning on your way out the door. Those are your "side dishes."

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Now, you can avail yourself of a sandwich, salad, or snack from the drive-up windows to complete your lunch. Here are some suggestions.

Burger King

Burger King has its Tendergrill Chicken Garden salad, for 240 calories and 9 fat grams. If you include Ken's Fat Free dressing for 60 more calories, plus 1 % milk for 110 calories and 2.5 fat grams you have a great lunch for about 400 calories. If you grabbed a fruit from home, you will have a healthy, filling meal.

McDonald's

If you're really hungry, the Premium Grilled chicken sandwich is available at 420 calories and 10 fat grams. You can throw in a package of baby carrots and an apple from home. This meal totals somewhere in the neighborhood of 500 calories.

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Subway

Not all Subways have a drive-through window, but some of them do. The choice of salads is great. They range from the Veggie Delite for 60 calories and 1 fat gram to the Subway Club for 160 calories and 4 fat grams.

If it's a sandwich you want, they offer a 6-inch turkey breast sandwich for 280 calories and 4.5 fat grams.

Subway's new mini subs (about 3 inches long) come in turkey, roast beef or ham and are all under 200 calories and no more than 3 fat grams.

Keep in mind that if you don't bring vegetables and fruit from home for lunch, you can still enjoy the suggested healthy food selections at your local drive-through restaurants. But for those of us who focus on eating foods rich in fiber and flavor every day, reaching for those fruits and vegetables on our way out the door helps us achieve our nutritional goals.