Eating right will always be the key to great health and a great body. However, the hectic pace of most people’s lives makes eating right a difficult proposition. Here is what it actually means to “eat right”:

#1. Eat every 3-4 hours. Sumo wrestlers in Japan have discovered that skipping breakfast and eating large meals a few times a day is a great way to get really fat – its part of their training. Unless you want to look like a sumo, spread your food out into 4 or 5 small to medium-sized feedings throughout the day.

#2. Have a source of lean protein and fruits/veggies at every meal. Protein helps you recover from your workouts, maintain or even speed up your metabolism, and stabilize your blood sugar (energy) levels. Fruits and veggies are packed with fiber, water, vitamins, minerals, anti-oxidants, and good stuff we have yet to identify. Plus, they are typically low in calories.

#3. Minimize your refined carb intake. Products made from/with white flour, sugar, high-fructose corn syrup, and all other highly concentrated sources of sugar and starch offer no nutrition and tons of calories – a recipe for a big waist and poor health. Look for fruits, veggies and whole grains as your carbohydrate sources.

#4. Use common sense. Minimize consumption of fried, greasy, and sugar-laden food (e.g. soda and cookies).

Fortunately, there are a number of local eateries that make it easier for us to eat healthy on the run:

Pizza Boli 3524 12th St NE, (202) 635-2800 Sun-Th 11am-1am, Fri-Sat until 2:30am

Pizza Boli delivers, so it is very convenient if you don’t have time to prepare a meal. What you may not know about Pizza Boli is that they also serve salads. Ali, the owner, recommends (and I agree) the grilled chicken salad with light Italian dressing for people looking to trim down. And since the salads are so popular, the produce is delivered fresh every day.

Subway 3504 12th St NE, (202) 526-5999 Mon-Thurs 9am-11pm, Fri-Sun 10am-3am

Subway is a great place to get something quick, cheap and almost always appropriately portioned. Especially recommended is their 6 grams of fat or less sub menu on whole wheat. To reduce your bread consumption, any sub can be turned into a low-carb wrap or salad.

Cafe Sureia 3629 12th St NE, (202) 269-9444 6:30am to 7pm every day

Sureia Ahmed, owner of Café Sureia, is actually an amateur body-builder and “diet freak,” according to her niece. Most of the food is organic, and Sureia ensures that the produce is always fresh by restocking it every other day. If you are craving a healthy snack, try a coffee or cappuccino with skim milk and a sugar-free sweetener like Splenda. For those watching their weight and looking for a meal, Café Sureia recommends the veggie or turkey wraps (hold the mayo), or the chicken salad.

Creole Cafe Kitchen 3305 12th St NE, (202) 636-9456 11am to 6pm, Tues-Sat

Creole Café Kitchen, owned and operated by the Bishop family, has lots to offer those looking for fast but wholesome meals. The menu is a fusion of Caribbean and traditional cuisine, and everything is home made on the premises. Many items are either steamed or baked, and all the ingredients are fresh – they restock almost daily! If you are looking to slim down, order the baked chicken or steamed fish.

Rita's Water Ice 2318 Rhode Island Ave NE, (202) 636-7482 11am to 10pm every day

For a cool summer treat under 200 calories, order a child-sized Italian ice or cream ice. Rita’s has a wide and ever-changing variety of flavors to choose from.

Yes! Organic Market 3809 12th St NE, (202) 832-7715 M-Sat 8am to 9pm, Sun 9am-8pm

You can get just about anything healthy you want at Yes! Organic Market. I recommend picking up some fresh strawberries and blueberries, and some fat-free cottage cheese or yogurt (FAGE brand for the yogurt). Mix the berries and dairy, top them off with a little granola, and you’ve got a great, sweet, creamy, crunchy and protein-packed mid-morning or afternoon snack. There is also a wide range of great frozen meals such as the “Ethnic Gourmet” line. They are appropriately portioned and contain healthy ingredients.