You know everything there is to know about proper nutrition. You have read countless books and magazines articles and consulted a nutritionist. Now what ?

Turn that knowledge into action. Real-life situations will set us back on our health goals, especially when it comes to what we eat. You may know what and how much to eat but how do you control your food decisions when you have a nine-to-five job, a tight budget, and have to eat out most, if not all, of the time?

Healthy meals need not be time-consuming either. Many require little cooking and some none at all. Here are some tips:

1) Make large batches of soups, casseroles, potatoes, pasta,

rice, etc., and refrigerate or freeze. Before eating, add

extra toppings or fillings (e.g., beans, poultry, vegetables,

or sauce).

2) Make a large bowl of vegetables or fruit salad, enough to last

in the fridge for 2-3 days for an instant supply.

3) Speedy meals in less than 10 minutes:

- Baked beans or spaghetti on toast
- Pizza made with ready-made base, tinned tomatoes, and cheese
- Sandwiches and pita
- Pasta with tomato or vegetable sauce
- Eggs or cheese on toast
- Baked potato with beans, cheese or tuna

4) No-cook sandwich tips:

- Breads Cut thick slices from the following: multigrain,

rye, sourdough, herb, Italian bread with olives, sun dried

tomatoes or onions, Spanish bread with sunflower seeds,

baguettes, ciabiatta, country-style bread.

You will be doing yourself and your family a huge favor by encouraging them to try your healthy eating habits instead of asking or preparing a separate meal. Teach them to make carbohydrate-rich food the base of their meal, minimize the use of rich sauces, and trim off the fat from meat. Healthy cooking methods can be adapted without affecting the taste of a meal.

These include:

- Substituting low-fat or skim milk for full-fat milk in

sauces, custard, and puddings.
- Saute with minimal oil or try spray-on oil on a nonstick

frying pan.
- Thicken sauces with cornstarch instead of butter or oil.
- Reduce fat in desserts and serve with extra fruit or yogurt.