One of the biggest challenges to healthy eating is a busy schedule. The responsibility of working ten hour days, getting the kids where they need to go and keeping your house in order can lead to take-out meals and quick dinners that often lack in the nutrition department. With a little preparation and some simple strategies, healthy eating throughout the day doesn’t have to take a lot of time and energy.

Instead of Take-Out

1. Make enough for tomorrow. When you have time to cook a healthy meal, make a double batch and save the extra for leftovers or freeze the second batch for a night when all you have time for is popping a casserole in the oven.
2. Have a plan. Take 30 minutes to plan what meals you’ll have during the week. Make sure you have all the ingredients you’ll need and decide what you’ll do on nights you can’t cook.
3. Be prepared. Stock your pantry with healthy, quick options for those inevitable and unexpected nights when you don’t have time to make a meal from scratch. Canned soups (with minimal sodium), frozen vegetables, canned tuna, or pasta and jarred sauce make great bases for speedy meals.
4. Make your own take-out. Instead of ordering a greasy pizza, you can have quick, healthy, homemade personal pizzas in a just a few minutes. Don’t believe us? Try our simple Pita Pizza recipes.

When Take-out is the Only Option

1. Utilize the hot- and cold-food bars at your local grocery store. A rotisserie chicken (skin removed), a large tossed salad and some light salad dressing make a perfect, and relatively cheap, on-the-run dinner option.
2. Go Chinese. A stir-fry is usually filled with vegetables and cooked in small amounts of oil. You can ask for any sauce on the side to save additional calories and request brown rice, if possible, for an increase in fiber. Remember to avoid fried options and, since servings may be large, split a dish or save half for lunch the following day.
3. Stick with basic salads. A salad topped with grilled chicken can make a quick and healthy meal, but be careful to avoid toppings like “crispy” chicken, creamy dressings, or other high-calorie add-ons.
4. Think small. Order the smallest size, a lunch portion, or a half serving of whatever you’ve chosen. You’ll minimize the calorie damage and still relieve your hunger.

Find some strategies that work for you and do a little planning, and eating on the go will be heathier and less stressful–for you and your family.

"Eat well. Live well. Be well."