The way to eat healthy when you have no time to cook

Whatever the reason, everyday life often leaves no time (or energy!) for cooking healthy. You start with the best intentions: Note healthy recipes, buy fresh products from the grocery store and take out the speed cooker. But then something happens. An extraordinary job, an important phone, or something the children will need, deprive you of the time needed to cook healthy. So we order something from the outside, something that leaves us with bloating and… remorse. You’re right to worry. “A high content of saturated fats, sodium and sugar can lead to obesity, increased blood cholesterol levels and hypertension. All these are risk factors for heart disease,” says Dr. Isatu Isuk, a dietologist at Johns Hopkins Hospital. But there are ways in which you can eat healthier without spending much time planning meals or purchases. You can also eat healthier when you are on the move. How to eat healthy when you don’t have time Healthy restaurant options Many restaurants now offer lighter food on their menu, often with calorie measurements. Take a quick look at the menus of restaurants online, to see which offer the best options before going out. Then consider these tips when ordering: – First eat a small salad, or broth-based soup. It is a nutritious and satisfying principle for your meal that will help you consume fewer calories altogether. – Choose vegetable-based foods, or grilled fish dishes, or chicken without skin. – Look for meals that are not fat. For example, instead of ordering chicken enchiladas with cheese, take grilled chicken. Choose food without sauces. – Ask to replace vegetables or salad in the place of fat accompaniments, such as potatoes, or rice. – The portions served in restaurants can be very large. – See if smaller portions are available. Restaurants often offer “half” salads or sandwiches on request. If not, ask them to give you the food you will leave at the table. – If you are craving dessert, choose fresh fruit, or sorbet. Best fast/fast food options Eating food from the outside does not mean eating a fatty cheeseburger and French fries. These days, there is a variety of healthier choices. Many fast food restaurants also have on their menus, calorie measurements, still online. Smart options for a quick and easy meal are places where you have more control over what your order involves. In a sandwich store, it is easy to make healthy adjustments, such as without mayonnaise, with extra vegetables and whole – grain bread. Restaurants with salad bar, vegetarian options or grilled meat and vegetables are also good options. But if you go through a classic drive-thru, keep these tips in mind: – Avoid fried foods (e.g. French fries, onion rings, fried chicken and chicken nuggets). – A grilled chicken breast sandwich with no skin has a lower content of saturated fats than a burger. – Order smaller sizes. Don’t take the big rations because you think your money is worth more. – Skip the accompaniments and garnishes with many calories. – Don’t drink soda. Choose water. Source: .