With more and more after school and evenings being scheduled, it is getting harder and harder for Oklahoma families to find time to eat dinner, let alone eat it together.

Many families are in the situation where there is a sports practice after school, a PTA meeting in the evenings and curriculum night at school. Mom gets off work just in time to pick up one child from an activity and drop off another. Dad has a big presentation due this week and is staying late at the office. Somewhere in that hectic schedule the family needs to eat dinner.

Often when families are crunched for time in the evenings they will simply whiz through the drive-through window at one of the local fast food restaurants or pick up a pizza on the way home.

Eating several fast food meals per week is not necessarily a good thing, but on occasion it is fine. While many of the menu choices are loaded with fat and calories, many fast food restaurants offer a variety of options that are lower in fat and calories. These options are better choices when you have to eat on the run.

The first thing consumers need to keep in mind is to order small portions. Many menu choices are available to be "super-sized." Although it may only be a small amount of money to upsize your order, this amount of food may be nearly double the amount a meal should be. Not only are consumers eating more food with this choice, they also are consuming more fat and calories. Small portions also can be found in the children's menu.

Kids' menus also are offering alternatives to fries and soda. Some fast food eateries offer apple slices, mixed fruit and milk as healthier options. To lower fat, use mustard instead of mayo on sandwiches. In addition, select fast food items that are broiled, baked or grilled instead of breaded or fried. When ordering a hamburger, skip the cheese and high-fat sauces and load your burger with lettuce, tomatoes and onions.

A variety of salads can be found on many fast food menus. However, it is better to stick with mixed greens with grilled meat and light dressing. Some salads contain pieces of fried chicken which add extra calories. Just because it is a salad does not mean it is a healthy choice.

When it comes to beverages, stick with water, unsweetened tea or low-fat milk. Regular soft drinks are loaded with sugar and empty calories.

The Oklahoma 4-H Youth Development Program is part of Oklahoma Cooperative Extension. 4-H educational programs are offered to all youth, on an age-appropriate basis, without regard to race, religion, color, national origin, gender or disability.

For more information on Cleveland County 4-H programs, call 321-4774. To learn more about the 4-H community, visit Oklahoma4h.okstate.edu.