Takeout, frozen meals or snacks are probably the answer to many busy business people’s rushed schedules but eating healthy on the run is not impossible. It just takes a little planning.

“People can eat healthy without spending a lot of extra time cooking,” said Lola O’Rourke, MSRD, a Bainbridge nutrition consultant and spokesman for the American Dietetic Association.

O’Rourke has several suggestions for people who are in a hurry during the week:

• Over the weekend, cook several dishes that freeze well. For example, a big batch of spaghetti sauce can be used with pasta, polenta or even steamed zucchini. Freezing meal-size batches can be especially helpful, so they can simply be microwaved for dinner.

• Think creatively. A baked chicken, for example, could make a great nutritious meal when served with steamed broccoli and brown rice, and leftovers can be frozen and used later for stir fry, salad, or sandwiches.

• Keep a good stock of fruit on hand. Anyone who’s tempted to grab a snack and have better choices than chips and highly processed foods. Nuts also make a good snack in moderation.

• Put more thought into shopping. Lean turkey deli meat, whole grain bread (which is not the same as wheat bread), and vegetables are the kinds of choices that will help with good eating habits. The marketplace is filled with choices, all it takes is careful shopping.

   If you must resort to eating out, look at the low-fat and other healthier menu options, like grilled chicken instead of fried, fruit instead of fries, or sides like baked potatoes.

Eating on the run creates a paradox of sorts.

“Busy people tend to eat more when they’re in a hurry,” O’Rourke said. That’s because it takes the brain up to 25 minutes to process the signal that the stomach is full. So you may not have time to eat right, but your body will always ask for more food.

“If you’re multi-tasking, you’re more apt to mindlessly consume more. Try to sit down and eat, enjoy the food, or the other people’s company,” she suggests. For busy families, dinner can especially become a great time for socializing, slowing down, and enjoying each other.