Cooking your own food is the best way to control your nutrition, but finding the time can be challenging. Use these five tips to squeeze in quick, healthy cooking despite a busy schedule.

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Regardless of your eating style, here are a few guidelines that can improve your health.

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Taste first.

If you reach for the salt shaker the second your plate hits the table, set it down and start tasting your food first. Most foods already have plenty of salt added during cooking, and they taste delicious as-is. Break the habit and train yourself to taste your food before adding extra salt.

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Protein is necessary to help the body make new cells and to repair cell damage. While protein requirements increase during times of growth and development (youth and pregnancy), protein is also important during other times of physical change, such as weight loss and bodybuilding.

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Research shows that frozen foods can be as healthy as their fresh counterparts if you choose wisely. Here are tips for selecting the healthiest frozen foods for your family.

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Lose weight.

Eating breakfast every morning is a common trait among people who have achieved weight loss and maintained it long-term. Research now shows that the size of your breakfast may affect your ability to reach your goals. One study found that women who ate a big breakfast (50% of their daily calories) lost more weight and inches around their waists than women who ate the same total daily calories but had a big dinner. The big breakfast eaters also had a decrease in insulin, glucose, and triglyceride levels after their meals. This suggests that the eating pattern may be protective against diabetes, hypertension, and poor cardiovascular health.

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Create a lunch station.

Designate a space in your kitchen that will hold the items you need for packing lunches. Have enough sealable containers that allow you to prepare lunches at least two to three days in advance. Keep thermoses, forks, spoons, napkins, and lunch bags in this designated spot. This prevents wasted time searching for items, making lunch prep go quickly.

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Pack your snack bag

Don't become a victim of airport food courts and gas station food. While healthier options are becoming more available, nothing beats having your own stash of snacks to turn to. Pack foods with complex carbohydrates, healthy fats, and lean protein to keep you satisfied. Try roasted chickpeas, a healthy muffin, and some fruit.

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When most people hear "malnutrition," they picture someone who is dangerously thin. That's only half the story — you can carry extra weight and still fall short on the nutrients your body needs. Researchers call this "hidden hunger," and it's more common than you'd think.

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High-protein, low-carbohydrate diets come in many forms. Doctors prescribe some to help manage conditions like diabetes, while others may put you at risk for nutrient deficiencies. Before cutting carbs, it's worth taking a close look at what the plan actually involves and whether it supports your long-term health, rather than serving as a quick fix for weight loss. Here are six things to consider first.

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