In today's hectic world, it is hard to find the time for a sit-down meal. Eating healthy can be difficult when you are juggling family and work commitments. However, there are many healthy meals and snacks that you can make easily that will help keep your nutrition on track while also saving time.

Healthy Food Choices

Healthy foods include vegetables, fruits, lean proteins, and legumes. Each offers different health benefits, including helping with weight loss and promoting good overall health by giving your body the nutrients it needs.

Vegetables: There are a variety of vegetables that you can choose from, all of which offer different health benefits. Vegetables are low in calories and high in nutrients, making them a great choice for a healthy diet.

Fruit: Like vegetables, fruit offers a variety of health benefits. They are also low in calories and high in nutrients. Fruit provides antioxidants, which help protect your body from damage caused by free radicals.

Lean protein: Protein is an important part of a healthy diet. It helps build and maintain muscle tissue, supports a strong metabolism, and keeps you feeling full longer.

Legumes: Legumes are excellent sources of fiber, which can help promote weight loss by making you feel fuller faster after eating. They also offer many health benefits from their high nutrient content.

How to Make a Simple Salad

• Salad greens of choice

• Fresh veggies, like cucumber, grape tomatoes, red onion, etc.

• Fruit, like apples or oranges

• A simple balsamic vinaigrette or olive oil and vinegar dressing

How to Make a Healthy Sandwich

• Buy whole-wheat bread instead of white. It is more nutritious and low in fat, cholesterol, sodium, and sugar.

• Choose mustard over mayonnaise for flavor and moisture without adding extra calories from heavy dressings or sauces.

• Choose lean meats, such as turkey or chicken breast, over ham or roast beef.

• Load up on fresh vegetables like tomatoes, lettuce, spinach, cucumbers, and peppers. These contain fiber which will help to keep you fuller longer, as well as antioxidants that are beneficial for your health.

• If you like cheese, then try a reduced-fat variety or go for a slice of Swiss instead of American.

• Other sandwich ideas: hard-boiled eggs, avocado spread over toast with tuna fish (no mayo), peanut butter and jelly sandwiches made with sugar-free jelly, hummus with cucumbers on whole grain bread

• For your side or dessert, use fruit in place of sugary snacks like cookies or cake. Apples, bananas, grapes, and strawberries make great accompaniments to any sandwich.

How to Make a Smoothie

I like to start with frozen fruit because it gives smoothies a creamy texture versus fresh fruit and ice. You can add some ice cubes and milk/yogurt, depending on how thick you want your smoothie to be.

You can also add protein powder or chia seeds before blending. Once you master the basics, experiment with your favorite flavors and create a masterpiece of deliciousness for yourself every time.

Other Ideas for Healthy Eating

How about some homemade hummus, guacamole, and salad dressings? All of these are relatively easy to make and can be stored in the fridge for a few days.

Another great option is to roast some vegetables on Sunday and have them as a side dish throughout the week. Veggies like Brussels sprouts, sweet potatoes, and broccoli taste great when roasted with a little olive oil and salt.

Something that is fun to eat is to make tilapia fish tacos with slaw.

If you're looking for something sweet after dinner, try making a fruit smoothie or yogurt parfait instead of reaching for a candy bar.

And lastly, always make sure to drink plenty of water.