Make healthy choices if I don't cook?

Tortillas, fat free refried beans, some chicken and chopped tomato and lettuce are an easy meal, which becomes a treat with some salsa.

Pocket (pita) bread can become a handheld meal when filled with an assortment of foods from salads to meat and cheese.

Ramen noodles can be the basis for quick soup: add frozen vegetables and some cooked meat or seafood to the liquid, or stir in a beaten egg during the last few minutes of cooking.

Deli sections:

Deli counters are a tempting place to shop. Make healthy choices by avoiding salads held together with mayonnaise or sour cream.

• Look for salads with a variety of vegetables.
• Lean meats like turkey breast are a good choice.
• At salad bars, choose dark green leafy lettuces and spinach.

One portion of a main dish like lasagna can be made into a meal with a side of raw vegetables like carrots and celery. Low fat frozen entrees can be served in the same way.