It seems like everyone is in a rush these days. Going to work or school, driving the kids to practice, running to a meeting or heading off to the gym…we can’t seem to slow down!

While it’s great to be active, busy lifestyles can make it difficult to eat healthfully, especially when you find yourself at the nearest fast-food restaurant wolfing down a burger and fries. Eating high-calorie, fatty foods can lead to weight gain; raise your cholesterol and blood pressure levels; and make it harder to manage your diabetes. Is it possible to eat on the run and still make healthy choices? Yes!

Fast and Healthy Choices

When you think of fast food, you probably picture greasy, fatty foods that are loaded with calories. While that may be true, the good news is that more and more fast-food restaurants now offer many healthy options. To make things easier for you, most restaurants post their nutrition information on their websites. Some even offer brochures right in their restaurants. Be sure to do your homework ahead of time so that you know what to order the next time you’re eating on the go.

Eating at Home

Did you know that one out of four people in the United States eat out every day? While eating out is fun, many people eat away from home because they think it takes too long to cook a meal. It is possible to eat healthfully without spending hours in the kitchen. The key is planning.

First, take some time on a weekend to sit down and plan meals for the week. Dig out your recipe box and cookbooks and write down menus for the week. Of course, make sure that your recipes are healthy and not loaded with fat and salt. If you don’t have healthy recipes, you may need to buy a new cookbook. Choose a cookbook that lists the calorie, carbohydrate and fat content at the end of each recipe. This will make it easier to fit recipes into your meal plan. While you’re at it, try to pick a cookbook that is geared toward quick and easy recipes.

The Internet is another great resource for quick and easy recipes that are also healthy. You can visit the Health Library on Walgreens.com to view the recipe file that has a variety of healthy recipes.  Each recipe provides nutrition facts and diabetic exchange information. Also, don’t forget to try the healthy recipes provided in each issue of the Walgreens Diabetes & You magazine.

Once you've planned your menus for the week, make a list and go to the grocery store. This is a big time saver, since you won’t have to shop during the week. Be sure to save your menus and shopping lists to use for future meals.

The grocery store offers many time-saving choices for you, too, such as pre-cut and peeled vegetables and bags of salad. They may cost a little more than vegetables that you prepare yourself, but the extra money you spend can save you time.

Another time saver is a slow cooker. A slow cooker is an electric device that sits right on the counter and safely cooks food at a fairly low temperature over several hours. Soups, stews and casseroles can all be cooked in a slow cooker. You can even cook a chicken in one. Put all your ingredients in the cooker in the morning, right before you leave for work, school or running errands. By the time you come home in the early evening, your meal is good to go! No need to wonder what you’ll cook for supper, either. There are many recipes available for slow cookers; again, be sure to choose healthy ones.

To make things easier for you, most restaurants post their nutrition information on their websites.

Full of Fat

So, what should you stay away from at fast-food places?

• Large or super-size burgers
• Cheese
• Fried chicken or fish sandwiches
• Chicken nuggets
• French fries
• Onion rings
• Egg, sausage and cheese sandwiches
• Pizza with extra cheese or high-fat meat toppings
• High-fat sauces and
• salad dressings
• Milkshakes

It's okay to treat yourself every now and then, but try to limit the above foods if you eat out on a regular basis.

Let's take a look at some of the better choices

• Plain hamburger without the cheese and "special" sauces
• Vegetarian burger Grilled chicken or fish sandwich
• Broiled or roasted chicken without the skin
• Sandwich wraps made with turkey, lean ham or roast beef
• Thin-crust pizza with vegetable toppings
• Salad with low-fat dressing or dressing on the side
• Baked potato with vegetables
• Burrito with roasted vegetables, beans or chicken
• Vegetable or minestrone soup
• Nonfat or low-fat milk or water
• English muffins
• Yogurt Fresh fruit

Breakfast

Many people either skip breakfast or grab something high in calories and fat because they're in too much of a hurry in the morning. Breakfast is one of the most important meals of the day, so even if you're short on time, try to choose something good for you. Rather than stopping at the local doughnut shop or fast-food restaurant, keep foods on hand at home, in your car or at your desk so you don't get caught short. Here are some ideas:

• Microwave packets or cups of instant oatmeal
• Peanut butter and jelly sandwich on whole-grain bread
• High-fiber cereal mixed into low-fat yogurt
• Breakfast cheese burrito made with low-fat cheese
• Cottage cheese mixed with cut-up fresh fruit
• Toasted whole-grain waffle spread with peanut butter
• Fruit smoothie made with yogurt, fruit, peanut butter and some
  high-fiber cereal
• Nutrition/meal replacement bars

No time to add milk to cereal? Mix a couple of your favorite cereals with some dried fruit and nuts, portion into sandwich bags and throw some in your purse or briefcase for a breakfast or snack on the go.

Mid-Day Munchies

Snack attacks often strike in the afternoon when your energy is low. It’s okay to eat a snack, but beware of the office vending machine or the nearest convenience store. Candy bars, potato chips or cookies might fill you up, but they can also raise your blood glucose levels and won’t give you lasting energy. Once again, think ahead and keep healthy snacks, such as these, on hand for when those cravings strike:

• Low-fat yogurt with fresh fruit
• Rice or popcorn cakes spread with hummus or peanut butter
• Cut-up raw vegetables dipped in a low-fat salad dressing
• Light microwave popcorn sprinkled with parmesan cheese
• Small cup of applesauce with a handful of nuts
• Slice of cinnamon raisin toast spread with part-skim ricotta cheese
• Sugar-free pudding cup

Whether you eat out or eat in, healthy eating is possible, even when you’re short on time. Remember that planning ahead will help you make good choices. You may be on the fast track, but you’ll get there happier and healthier if you make time to take care of your diabetes along the way.