Homemade fast food

Grab-and-go foods make it possible for those who are squeezed for time to squeeze in a light meal or snack. But convenience foods don't come cheap, and many fall squarely into the bad-for-you category.

Most grab-and-go favorites, from 100-calorie snack packs to fast-food sandwiches, are loaded with saturated oil, high-fructose corn syrup, artificial sweeteners and other ingredients that contribute to obesity, diabetes and more.

And repeatedly paying $2.39 for a 5-ounce bag of potato chips or $1.59 for one energy bar can make a Grand Canyon-size dent in your weekly food budget.

The solution? Make your own grab-and-go. These real-food alternatives cost less and provide the healthful fuel needed to get through a day at work or school. All it takes is a little planning, a spare hour or two and the right container.

Check out grocery stores for containers and plastic bags designed to transport just about anything, from a yogurt parfait to kid-friendly "sushi."

Save even more money and protect the environment by reusing or recycling the containers. Here are five options that can make eating on the run more affordable and healthful for grown-ups and kids.

1. Sushi

It's not practical to carry raw fish around, but you can apply the concept to more portable ingredients. Here's a blueprint you can adapt to your family's tastes: Begin with a piece of low-fat mozzarella string cheese (or your favorite stick-shaped cheese). Wrap each cylinder of cheese with spinach or lettuce leaves, and follow with a layer of smoked turkey, ham, pastrami or other favorite deli meat. Next, slice the roll into 1-inch chunks and serve with mustard, salad dressing or mayo for dipping. For variety, substitute guacamole, slivered carrots, diced peppers or other vegetable for the green leaves. Pack in a flat-bottomed container and keep cold until it's time to eat.

2. Trail-mix bars

These bars, with whole-wheat flour, oats, dried fruit and nuts, are filling and packed with nutrients to keep your body and brain working. Cut them into bars of various sizes for more versatility: small for snacks, large for breakfast on the go. Mix 1/4 cup each of whole-wheat flour, wheat bran, rolled oats and sugar or Splenda in a medium bowl. Add 1/2 teaspoon baking powder and a pinch of salt. Whisk in 1/2 cup skim milk until blended. In a small saucepan, slowly heat 1/2 cup butter and 1/4 cup honey until blended. Mix the milk, honey-butter and dry ingredients together. Add an egg and mix until blended. Stir in 3/4 to 1 pound of your favorite purchased trail mix. Pour mixture into a lightly greased 8- by 8-inch pan and spread evenly. Bake at 425 degrees for 15 to 20 minutes, or until golden brown and a toothpick inserted in the center comes out clean. Cut into pieces and store in resealable plastic bags.

3. Breakfast burritos

Burritos are easy to eat while walking to school or sitting in traffic. They also are a snap to customize. Like a kick in the morning? Add salsa. Want more fiber? Use whole-grain tortillas. A bare-bones version includes scrambled eggs and a sprinkle of cheese. Dress yours up with crumbled bacon or sausage, diced ham, onions, tomatoes, cooked potatoes, beans, avocados, spinach and mushrooms. For a basic burrito with a little extra snap, heat a saute pan on medium. Lightly coat with cooking spray. When the spraying oil is hot, add 1/4 cup diced tomatoes and pickled jalapeños. Meanwhile, mix 2 eggs in a bowl. Add eggs to the pan. Reduce heat to low and gently stir the eggs while they cook. Season with salt and pepper and sprinkle with any grated cheese you like. Roll the mixture into a tortilla and go. Tip: It's best to cook fatty meats such as bacon or sausage in advance, drain and reheat in pan with the scrambled eggs.

4. Yogurt and fruit parfait

These treats combine three nutritious foods - yogurt, oats and berries - and are good for breakfast or snacks. Whole-grain oats can lower cholesterol and help keep your blood sugar stable. Berries contain powerful cancer-fighting antioxidants. Yogurt has the "good bacteria" that aids digestion. Here's how to make your own: In a plastic container with a lid, layer low-fat granola, strawberry yogurt and fresh or dried strawberries, blueberries or a mixture of both. Repeat until container is filled. Store in a refrigerated travel pack until ready to eat. For variety, use any fruit combination you like. If it will be awhile before you eat the parfait, you could carry the granola separately in a resealable plastic bag and sprinkle it on top at the last minute. That way it will be crunchy.

5. 100-calorie snack packs

Convenience foods' 100-calorie snack packs are an admirable step in combating overlarge portion sizes, but they can be more costly per ounce than a regular box of cookies or crackers. Prepare your own 100-calorie snacks by using a reliable calorie-counting guide, and weighing and measuring the ingredients. Pack a week's worth at a time so you'll always have something good to grab. Here are ideas for 100-calorie snacks: 10 cashews or 12 almonds (or half of each); 2 tablespoons sunflower seeds or 1 tablespoon sunflower seeds and 6 almonds; 26 pistachios; 6 Wheat Thins crackers with 2 teaspoons peanut butter; 3 handfuls of unbuttered popcorn, seasoned with herbs or spices; 1 cup grapes; 1 medium apple or half an apple with 2 teaspoons peanut butter or caramel dip; 15 olives; 2 Fig Newtons; 6 animal crackers; 1 cup baby carrots dipped in 2 tablespoons light ranch dressing; 1 cup jicama sticks dipped in salsa.

It's not practical to carry raw fish around, but you can apply the concept with more portable ingredients such as mozzarella, spinach and your favorite deli meat.