‘Time’ (or lack thereof) is commonly cited as a barrier to healthful eating. Though many individuals identify ‘taste’ as the primary driver of food choices, convenience often trumps taste when food decisions are made. Today’s busy lifestyles can make healthful eating challenging, as foods that are convenient are often not the most healthful choices. Here are a few simple tips that can help busy individuals eat healthfully while prioritizing safe food.

1. Build a healthy environment.

There is good evidence that effort is the strongest influence on food decisions. To put this another way, we eat what is convenient. This was a pretty important survival mechanism–1,000 years ago, or even 100 years ago when humans were more physically active, and food was more difficult to obtain and prepare. These days, it takes little physical effort (or money) to obtain tasty, high-calorie foods, which can be quite challenging for creatures of convenience. A little bit of work on your food environment can help make the healthy choice more convenient. Here are a few ideas:

• Downsize: use smaller serving utensils and dishes – most individuals will eat less without even realizing it.
• Pre-wash and prepare healthy fruits and vegetables – have them ready to eat when hunger strikes!
• Put away the sweets…treats left out (counter, table, desktop, etc) will be eaten twice as fast…stash them in an inconvenient place to limit temptation.

2. Keep food safe.

Foodborne illness affects one in six Americans annually (48 million people). The following four steps combat the most common causes of foodborne illness:

1. Keep hands and surfaces clean. Poor personal hygiene is the most important step to reducing the risk of foodborne illness. Proper hand washing is key!
2. Separate foods that are ready-to-eat from foods that require further cooking for safety. Use separate utensils and surfaces for prepping these foods to avoid cross-contamination.
3. Cook foods properly–a properly calibrated food thermometer is the best method for determining if a food has reached a safe temperature. It’s also a great tool for helping you to avoid over-cooking your food.
4. Chill foods quickly to limit bacterial growth, and use a thermometer (sound familiar?) to ensure your refrigerator and freezer are at proper temperatures for both safety and quality.

3. Make a plan.

Planning is vital for any important goal in life, and food choices are no exception. Food planning can help improve nutrition and decrease food waste. 133 billion pounds of food are wasted in the US annually, and the average family tosses out $2,000 of food each year! In addition, planning ahead helps you to make better use of your shopping and food preparation time.

There are a number of smartphone applications now that can help you in your planning efforts. Many of these apps will save menu plans, store recipes, and organize your shopping list, saving valuable time and effort.

4. Choose your resources carefully.

Good nutrition research is hard to do and can be even harder to interpret. Popular media often stretches conclusions and individuals that are selling products (diets, supplements, etc) have clear conflicts of interest. Information from Universities, hospitals, and government usually has a strong evidence base. Complementary/alternative resources are typically associated with a much lower quality of evidence. For in-person advice, the best choice is to seek out a Registered Dietitian.