You don’t have to be a chef, or slave in the kitchen for hours just to eat a healthy meal. In today’s fast paced world, most of us barely have time to look after ourselves or our children, not to mention putting in hours at work and running errands. The good news is that you do not have to put in hours in the kitchen in order to ensure you are eating healthy. Here are three tips to meet your nutritional needs without all the time and effort.

1. Pack a simple, healthy lunch and snacks. The key to eating healthy is being prepared. It takes just as much time to throw together a healthy sandwich, some cut up fruits and veggies, and a yogurt for your lunch than it does to run to a fast food place and grab something much less nutritious. A simple and healthy sandwich can be made with whole grain bread, turkey breast, cucumbers, tomatoes, and a slice of avocado instead of mayonnaise. Pairing this with an apple or other piece of fruit and sticking to a few other snacks (such as baby carrots, a stick of cheese, or yogurt) throughout the day will keep your body slim yet give you energy.

2. If you do eat out, make good choices. If you absolutely do not have time to pack a lunch or consistently find yourself eating out for lunch, or otherwise be informed about what you are putting into your body. If you are having a sandwich for lunch, choose whole wheat bread over panini, as it has almost half of the calories. If you opt for soup normally, try substituting it for a salad with light dressing. Most soups made in cafes or coffee shops contain the amount of sodium that you need in a full day. Furthermore, switch up your coke (even if it is diet) for water-you never want to be drinking your calories.

3. Try new recipes that do not involve “cooking”. Get creative with your meals-dinner does not have to take an hour or involve an oven. A delicious, low fat meal can be prepared in little time, and with very little preparation. Use the internet to search out simple recipes that work for you and your family.

Along with eating right, take a multivitamin each day to ensure you are meeting your nutritional needs. Try to remember that healthy eating is a lifelong goal, and we all slip up from time to time-you just need to get right back on track again.