Is it possible to eat healthy and fast? Between jobs, kids, school and countless other demands on our time, many Americans are forced to eat on the run. Grabbing a burger, fries and soft drink is often much easier and faster than cooking a well-balanced meal.

But what is life in the fast food lane doing to our waistlines? More than 50 percent of Americans are overweight today. Even children are overweight in record numbers. Studies have proven that obesity contributes to heart disease, diabetes and some cancers.

But fast food does not have to be fat food.

Dr. Barbara Struempler, Extension nutritionist, says in order for a balanced diet to survive fast food, consumers should make wise food choices at the drive-thru window.

According to Struempler, fast foods to avoid include the following:

- anything deep fried, like French fries, hash browns and fish sandwiches

- anything called double, jumbo or super

- added fats, such as oils, spreads, special sauces and toppings

- soft drinks and shakes, which are high in calories and sugars but low in nutrients

- commercial pastries, croissants, pies and cookies, which are high in fat, sugar and calories

"Anything that sounds mega, is probably mega in terms of fat, calories and sodium," she says. "But you can do nutritious fast foods. There is nothing wrong with a regular hamburger. It is a very small portion of meat, the recommended serving size. And on occasion, maybe do some fries with it, and drink orange juice or water, not always a soft drink."

When eating fast food, Struempler also suggests you look for meats that are broiled or baked and choose fresh salads and veggies over French fries or chips. Ask for reduced-calorie dressing, opt for low-fat milk or fruit juice instead of soft drinks and choose whole grain breads/rolls instead of refined "flour" products, she says.

When you are at home, it is easy to throw together a delicious, nutritious meal for your family. Struempler says baby carrots and lettuce come pre-cut and pre-washed – great for quick salads. "You can roast a chicken and freeze what’s left over for another night, cook a double batch of spaghetti and freeze the other half for later, use a crock pot or buy frozen family packs of food and just warm them up," she says. "There’s nothing wrong with sandwiches or even eating breakfast for dinner. It doesn’t have to be that hard. It all comes down to planning. Someone in your household needs to sit down and plan out what you’re going to eat all week before you go to the grocery store so you’ll have the food you need. Cooking dinner for your family doesn’t have to be elaborate and time-consuming. The key is doing a little planning ahead of time so you’ll have what you need."