Eating out on a tight schedule can be a challenge, especially when you’re trying to balance work, family, and other responsibilities. Whether you’re grabbing a quick lunch or grabbing a bite between meetings, there are several strategies you can use to ensure that you’re eating healthy, delicious, and convenient food on the go.

Plan ahead

One of the best ways to ensure healthy eating while eating out is to plan ahead. Take a few minutes each week to research healthy options near your work or in the areas you frequently visit. Write down the options and their addresses to make it easier to choose where to go when you’re in a hurry.

Pack your own food

If you have a tight schedule, packing your own food can be a convenient option. This way, you’ll always have a healthy meal or snack available, no matter where you are. Pack a variety of foods such as fruits, vegetables, nuts, and seeds to provide you with the nutrients you need.

Choose restaurants wisely

When eating out, look for restaurants that offer healthier options, such as salad bars, grilled foods, or vegetable-based dishes. Avoid fast food chains and buffets, which often have high-calorie and unhealthy options. If you have time, look at the menu online before you go to help you make healthier choices.

Order smart

When ordering, look for dishes that are high in protein and fiber and low in unhealthy fats and added sugars. Grilled chicken or fish, vegetables, and a salad are great options. Avoid high-calorie sauces and dressings and opt for lemon juice or vinegar instead.

Share meals

Sharing a meal with someone else can help you control portion sizes and reduce the number of calories you consume. You can also order a smaller dish and ask for a side salad or vegetables to balance out your meal.

Don’t skip meals

Skipping meals can lead to overeating and poor food choices later in the day. When you’re on a tight schedule, it can be tempting to skip a meal, but make sure to always have something to eat, even if it’s a healthy snack. Pack a protein bar or a piece of fruit to tide you over if you don’t have time for a full meal.

Stay hydrated

Drinking enough water is important for maintaining good health, but it’s easy to forget when you’re on the go. Make sure to drink plenty of water throughout the day to stay hydrated and avoid sugary drinks, which are high in calories and can lead to weight gain.

Consider alternative options

Eating out doesn’t always have to mean a sit-down meal. Consider alternative options, such as grabbing a smoothie or a salad from a juice bar, or picking up a healthy wrap from a deli. These options can be just as satisfying as a full meal and are often more convenient for those on a tight schedule.

Make healthy choices at fast food restaurants

If fast food is your only option, look for healthier options such as grilled chicken or fish sandwiches, salads, or baked potatoes. Avoid high-fat menu items such as burgers, fried chicken, and milkshakes.

Don’t be afraid to ask

If you’re not sure what to order, don’t be afraid to ask the waiter or chef for recommendations. Many restaurants are more than happy to accommodate special requests, such as switching out a high-calorie side dish for a healthier option.

Eating out on a tight schedule doesn’t have to mean sacrificing healthy eating habits. With a little bit of planning and smart ordering, you can enjoy delicious, nutritious meals no matter where you are.