If you are a busy person, running here and there, always in your car, taking kids to school, commuting to and from work, running errands, it can be difficult to make healthy food choices. Navigating the menus at local fast food restaurants is tricky, and the right choice seems to be just out of reach at times. With some simple switches, you can lower your calorie counts without sacrificing taste. Here are a few ideas:

• For your morning coffee, switch from a Latte or Mocha made with whole milk to a cappuccino or other coffee blended drink make with skim or non-fat milk. Or order a hot tea for the caffeine, with zero calories.

• If you are ordering lunch at a sandwich shop, skip the Tuna Sub, because the restaurants are very likely to be using full-fat mayonnaise. Switch to a Turkey or Roast Beef Sub on wheat bread, and hold the mayo. Mustard packs 5 little calories in a typical serving, and will give your sandwich the moisture you crave, with more flavor and no fat.

• For your sides at sandwich shops, go for the baked chips instead of the regular potato chips. The oil and grease will be skipped, and you will still get the same flavor as your favorite variety. You can also sub in pretzels or some places offer apple slices.

• If you are driving through the Drive-Thru at a fast food chain, opt for a grilled chicken sandwich on a wheat bun or protein-style with no mayonnaise, instead of any sandwich that is labeled “crispy” or “fried”.

• If you are in the mood for a burger, skip the large “signature” burgers at fast food places, or anyth
ing that they are currently advertising. Indulge in a small, plain burger. You can add ketchup and mustard, pickles, tomatoes and lettuce, but skip the cheese and mayo or any kind of “special sauce”.

• Fries are the normal accompaniment to most burgers and chicken sandwiches, but you can forgo those and ask for a small side salad and save big on the calories.

• If you are in need of a snack, and chocolate is the snack of choice, you could have a small chocolate bar with peanuts, but if you skip that and choose a mini-version of your favorite energy bar, or s small morsel of dark chocolate, you will be able to curb your craving for sweets, while saving calories trough portion size.

• Instead of a chocolate, vanilla or strawberry shake, stop into a convenience store or market and pick up a bottle of vegetable juice or a small protein shake. Many shakes from fast food places are made with ice cream.

It is possible to eat healthfully on the go. Navigating between menu items can be hard, but if you pick a healthier restaurant in general it will be an easier task. Choosing a place that does not have a fryer or a griddle will keep you away from dangerous items. Or always ordering your burgers wrapped in lettuce instead of eating a bun can save you. Passing on the mayonnaise is always a must-do, because mustard will do the trick and save you many calories. Many employees at these restaurants are knowledgeable on what the healthier choices are, and fast food restaurants usually have a pamphlet with their calorie and fat content for menu items listed. Grab one from each of your favorite fast food joints and keep it in your car for quick reference. You will soon be on your way to healthy food, on the go!