How can I make healthy food choices throughout the day? This is the big question that I get asked all of the time.

The problem we all have is that there is no time to prepare food and tons of great food to eat in the world. I have a few tips that I think will help you make smarter, healthier food choices through out the day. I understand that food is delicious and all around us but, making these healthy food choices will do a couple of things.

- Give you the room to splurge when there is something very tasty to eat.

- Retrain your taste buds and your psyche to crave healthier food.

- Your body will begin to dislike digesting unhealthy fats, meats, processed sugars and dairy.

- Stop you from binge eating or hardcore late night snacking (of that I am the king).

Breakfast – They say that breakfast is the most important meal of the day, but I am not always hungry in the morning. Sometimes I just have coffee and then nothing until lunch. When I do this you can guarantee I will eat horribly throughout the day and most likely have a rockin' headache that will never end.

The goal of eating healthy in the morning is to find something you like that you will want to eat and gets your mind craving good foods all day long.

- Start the day off with fresh fruit because it tastes great and is very refreshing and re-hydrating. I like to prep cut fruit and put it into bowls for every day of the week.

- Eat simple and easy to make foods like a bowl of cheerios, whole grain breakfast bar, oatmeal w/ honey and bananas or a mini bagel with turkey. Its not Sunday brunch, just tasty, quick and clean fuel to get your day started. Remember to keep it simple!

- Eat something/anything before you leave the house so you will not be tempted to get an Egg Mc Muffin or chocolate pastry on the way to school or work.

When you do eat good stuff in the morning, it will give you're the motivation to continue throughout the day.

Lunch – The big thing here is to bring a lunch that you look forward to eating. When your friends, class and work mates ask you to go out to lunch to the local hamburger spot or cool new pizza, taco or fried dough truck for lunch you will already have plans.

- Pack a tasty sandwich (PB and J, Roast beef and Cheddar, Ham, Brie and Apple) on tasty bread like ciabatta, whole grain or French baguette, or even a small portion of leftovers.

- Fill up on veggies! I like to pack a big salad or cut veggies with things like greens, bell peppers, cherry tomatoes and cucumbers. Dressing and crunchy topping like croutons or tortilla chips can go in a small zip-lock container or bag. Again, you can be prepared by prepping this stuff on Sunday and packing one for every day of the week.

- To finish off lunch pack a small sweet snack that you can enjoy through the afternoon. I like to pack a couple of small cookies or 2 mini peanut butter cups, fruit strips or granola bar for a sweet lunchtime treat.

- Drink water! This will keep you hydrated and cleanse your taste buds. Coffee, soda and energy drinks will give you a wicked headache later on in the afternoon so water is crucial for being productive all day long

The kicker here is that you should be full at the end of lunch with no more room for afternoon snacking.

Dinner - When you get home at the end of the day you will have several options for dinner. On one side you will feel so good about our day's worth of healthy food choices you will cook something healthy for dinner like grilled chicken or fish and vegetables.

The other side of the coin is that you will be so tired that you go out to eat or get delivery. Don't get mad at yourself if you are tired and there is no time for cooking. I understand, it happens to all of us, even myself. Some times I will order a pizza, get a hoagie or tacos, which are my favorite. If you are going to get delivery food or eat out, try to make good decisions.

- Get light cheese and extra veggies on your pizza. Skip the meat lover's delight, that type of pizza will put you out like a light.

- Salads with the dressing on the side and topped with light proteins like grilled fish and chicken are a great way to go.

- Stay way from fried foods when you can. Choose the side salad instead of the fries. No really, I just did and it works.

- Go international with sushi, traditional Mexican tacos (light cheese and no sour cream), Vietnamese pho or tandoori chicken. Again stay away from the fried tempura, spring rolls, samosa's, empinada's and cream sauces.

Snacks- Snack food in the house can be the downfall of anyone trying to make healthy food choices.

- The first thing you should do is clean out the fridge and cupboard of old snack food that has gone bad, I call it the place where chips and cookies go to die.

Remove the spoiled food and as far as unhealthy food goes, chuck what you don't want and slowly work your way through the ones you keep. Don't buy anymore until you are done with the ones you have.

- Set your limits! I have a little rule for snack buying. I get to buy a bag of chips (I like pita chips and Kettle brand salt and pepper chips), a cookie or pantry snack and a frozen treat like a frozen fruit bar or a pint of Ben and Jerry's (I am currently liking the Willie Nelson Peach Cobbler). When one treat has been eaten, buy another.

I am really digging frozen pudding snack packs and It's just like an old school pudding pop. I slowed down eating late night Ben and Jerry's, now when I do I have a little and stop.

Remember, when you finish the day, know that tomorrow is a brand new opportunity to make smart and healthy food choices. Once you start to make good choices you will become addicted to the healthy foods and will notice a difference in your body and mind in a short amount of time.

Now get crackin'! Chef Egg