That’s an easy one. It’ doesn’t take any more time to eat healthy than it does to eat junk. You don’t even need to know how to cook. Here are a few tips:
Plan your kitchen. Keep healthful staples on hand, such as pasta, frozen chicken breasts and plain vegetables, bottled low-fat sauces, and fresh vegetables that will wait for you, such as green peppers, garlic and onions, and carrots; with a well-stocked kitchen you can throw together a tasty and healthful meal with little or no planning at all.
Shop right. At the supermarket, you’re looking for foods that give you the most nutritional punch for the least calorie and time bang, such as bagged lettuce, bottles of minced garlic, canned beans, spaghetti sauces, produce that waits for you (apples, onions, carrots, etc). Think quantity. Shop with the week in mind to avoid extra mini-trips during the week.
Bring meals and snacks with you. Your snack arsenal is just as important as clean underwear when you head out in the morning. Keep healthy snacks, like nuts, dried fruit, whole grain crackers, or peanut butter, in your desk at work, your glove compartment, or your purse. Plan to eat regularly throughout the day to avoid uncontrollable cravings.
Prepare extra. To save time, prepare extra amounts of foods that are used frequently. When fixing dinner, I cook a little extra chicken, chop extra celery or green onions, or grate extra carrots and store them in the refrigerator to use in salads, soups, or sandwiches later in the week. Many dishes – from spaghetti, lasagna, and stew to soups, casseroles, and sauces – can be made in bulk and frozen in individual containers for later use.
Go high tech. Invest in a food processor to bypass the time-intensive hand dicing and mincing, non-stick pans that clean easily, and other kitchen gadgets that get the job done in record time.