For many of us, prepared foods such as pizza, rotisserie chicken, burgers and Chinese food are a way of life. It is not possible or at least not very likely that were going to change these habits especially not at first. Before we throw up our hands and declare that our lifestyle just won’t allow us to eat healthy meals on the run , at least initially lets look at a few simple things we can do to begin making some of the changes we desire.

These small steps help deliver good-for-you meals.

Smart Requests

• At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey or ham; extra lettuce and tomato; and whole-wheat, oatmeal or rye bread.
• When it’s Chinese night, ask for brown rice, extra vegetables in the entree or a side of steamed broccoli.
• Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water. Look for low-sodium options.
• Make your pizza a veggie with toppings like mushrooms, peppers and onions. Ask for whole-wheat crust and half the cheese.

Easy At-Home Add-Ons

• Serve a side of baby carrots and cherry tomatoes. Or quickly toss a salad made with pre-washed lettuce or spinach.
• Zap veggies in the microwave for a fast and colorful boost to your meal.
• Warm up your meal with ready-to-heat vegetable soup.
• Keep the fruit bowl stocked and within arm’s reach. Or, keep a few cans of peaches, pears or fruit cocktail packed in juice in the refrigerator. Pop one open for a speedy side dish or dessert.
• End your meal with pudding made with fat-free milk—and boost your calcium intake, too.
• Drink low-fat or fat-free milk with your meal.

Play it safe with your food.
Separate raw, cooked and ready-to-eat foods while shopping, preparing or storing. Wash hands and surfaces often. Cook to proper temperatures. Refrigerate promptly.

Remember, eating healthy is not rocket science. The information is available whenever you’re ready. Do as much as you want; do only what you’re comfortable with Let the results encourage you to take the next step.