If you've got a toddler or a teen, odds are you've got a picky eater. Toddlers crave sameness, and teens tend to go for garbage. Even if you're committed to healthy food in the home, one thing that seems to satisfy both groups is fast food, even if it's not healthy fast food. If you've ever given in to that temptation, you're not alone: one in four Americans eats fast food daily.

Of course, I'm not recommending that. Here are some recipes for homemade, wholesome, healthy "fast food" variations on kids' favorite menu items that can easily be whipped up in your own kitchen:

"Fried" Chicken Strips

Ingredients 1 cup low-fat yogurt 1 lb. chicken breast cutlets 1 cup whole wheat bread crumbs

While oven is pre-heating to 400°F, coat chicken strips in yogurt, then coat them completely in breadcrumbs. Place on a lightly greased-try olive oil-cookie sheet and bake until cooked through, about 7-10 minutes. Serve with honey or other favorite dipping sauce.

Lean Burgers

Another healthy fast food is a lean burger. Use extra lean ground beef (maximum 9 percent fat / leanest cuts are round and loin) or ground turkey (maximum 3 percent fat), topped with lettuce, tomato, roasted pepper, onion on a whole grain bun. Veggie burgers are easy and even better for you. Pop one from Gardenburger/Boca/Morningstar Farms in the microwave or oven and serve just like a meat burger.

Kid-friendly Quesadillas

In order to make the healthy fast food: quesadillas --

Ingredients Whole-wheat tortillas Black beans Fresh tomato (chopped) Cheddar cheese (grated) Salsa Low-fat sour cream Other toppings to try: chopped fresh cilantro, spring onions, corn, grilled/roasted chicken breast, cooked ground turkey. Spread beans on tortilla, and then add cheese and tomato. Top with another tortilla and toast in 350-degree oven until warm (about 5-7 minutes). Cut into triangles, and serve with sour cream and salsa for delicious, nutritious finger food.

Healthy Ordering When Eating Out

It's happened to everyone: despite careful planning, you find yourself in a time crunch and your family is hungry NOW. Don't fret. Fast food can be okay if you know what to order and what to avoid.

Skip Soft Drinks - They supply the most calories in Americans' diets. A two-liter bottle of soda has 56 cubes of sugar in it-and the 42 ounces in a McDonald's soda are more than one liter! Choose water, milk, or 100 percent fruit juice instead.

Avoid Milkshakes - All flavors of McDonald's large Triple Thick Shakes contain over 1100 calories. Wendy's large Original Frosty has 540 (better, but still not good enough).

Order Small Fries - At McDonald's, that's 250 calories versus 380 in the medium or 570 in the large. (Burger King's fries only have about 20 less calories per size.)

Choose a Plain Hamburger - At Burger King, that's 290 calories (compare to the Original Double Whopper at 900), and at McDonald's, it's 250 (compare with the Double Quarter Pounder at 640). Adding a cheese slice to any burger means about 50 more calories.

Of course, you don't exclusively eat at burger boxes, but just because a restaurant doesn't have a drive-thru, doesn't make it healthy. At regular, full-service restaurants, here are some ways to keep it healthy:

Cut It In Half - Kids' menus generally offer high-fat foods. Ask for a half-order of a healthier regular item, or share your entree.

Substitute - Choose grilled rather than breaded or fried meats; baked potatoes (without butter or sour cream) instead of fries; and salads (with lowfat dressing) for side dishes. Most dressing is calorie-heavy, so order it on the side.

Say "No" To Mayo - Whether on a sub or burger.

Make pizza pan out - Choose thin crust and stick with veggie toppings.

Make Mexican - Muy Bueno Por favor, in Mexican dishes, choose chicken or beans rather than beef, and limit your intake of sour cream, guacamole, and all deep-fried items.

So, now you've got some tasty recipes for healthy fast-food flavors at home, as well as some healthy options to try when eating out. Most important, remember to follow these guidelines yourself, as the example you set for your kids now will stay with them for a lifetime. Make the right choices-your family is worth it.