By Dr. Joseph Mercola
     with Rachael Droege

You see it everyday as you drive into work: coffee shops, fast food restaurants, convenient stores. All kinds of places to buy food, yet when you go inside there is scarcely a healthy meal to be found. Without a doubt, trying to eat healthy while maintaining a busy a schedule is one of the most challenging aspects of keeping a nutritious diet.

The first step in choosing a healthy meal is being able to distinguish between real food and a concoction of artificial ingredients that would never exist in nature. Real food rarely comes in a box, bag or can so beware of these items when you’re shopping for groceries.

When it comes time for lunch and you’re caught choosing between the lesser of two evils--a tuna sandwich or an energy bar--or are struggling with what to make for a quick dinner, think back to the following recommendations. There just might be a healthy option yet.

Opt for a Salad, but Don’t Forget the Chicken or the Egg

A salad is generally a healthy choice for lunch, especially if you load it up with organic greens and fresh vegetables. However, you’ll likely find yourself hungry soon after if you don’t add any protein. The type of protein that’s best for you depends largely on your metabolic type. While carb types will do fine with some white-meat chicken or egg, protein types will want to opt for dark-meat chicken or even some red meat. If you choose to use egg, an even healthier option is to bring them along separately and eat them raw.

If you’re making your salad on-the-go, be careful with the goopy commercial salad dressings on most salad bars. They are typically full of trans fat, sugar and other less-than-ideal ingredients. Don’t ruin a healthy salad with an over-processed dressing--choose olive oil instead.

Lose the Bread

No matter what the meal, you’re better off without the bread. "Sandwiches" can be made from meats, raw cheese and vegetables and wrapped in a lettuce leaf or served in a bowl with a knife and fork. And watch out for "hidden" bread in breading, toppings, stuffing--even soups and salads (think croutons).

Pass on the Potato and Pasta Sides

Most restaurants serve the main dish along with a potato, pasta or other starch, but that doesn’t mean you have to accept it. Ask them to substitute vegetables instead, and you’ll be doing your health a big favor. Most restaurants are happy to make the substitution.

Say No to the Sauce

Most sauces contain added sugars that you don’t need. This includes ketchup, barbecue sauce, sandwich spreads, fast food sauces, glazes and other condiments like sweet pickles. You’re better off ordering your food served plain, and then adding some healthy flavor like lemon, lime or herbs.

Choose the Least Offensive Cooking Method

When you look at a menu, you can automatically rule out choices that contain the words "fried," "crispy," "charbroiled," or "blackened." All of these words mean that the food will be extremely cooked and will have lost many nutrients as a result. There is also the issue of acrylamide, a potentially cancer-causing chemical, that has been found in a wide range of foods as a result of baking or frying, and it is likely that the chemical is also produced by grilling and roasting food.

Look for steamed, poached, slow-cooked or other light cooking methods. You will also want to strive to consume at least one-third of your food raw, as this is the form that will give you the maximum amount of nutrients.

Drink Water

Even the most sincere efforts to eat healthy can be sabotaged if you drink a soda or other sugar-filled beverage along with your meal. Drinking pure water with your meal, as opposed to soda, fruit juice or coffee, is an easy way to stay hydrated and healthy.

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