When the weather is nice and there are fun things to do, sitting down to eat sometimes gets pushed to the side. Here are a few tips to make eating on-the-go easy and healthful:

Pack a few pieces of fruit, some string cheese, a bag of pretzels and a water bottle. When you get hungry, enjoy a quick picnic on the road.Most national chains have healthier options. Look for low-fat yogurts, lean deli sandwiches and salads on the menu.Choose low-fat dressings and ask that creamy sauces be left off or put on the side. Swap fries for fresh fruit or vegetables.

Take time to eat and digest. It takes your body 20 minutes to register when it’s is full. Eating too fast can lead to overeating.

For more tips on eating healthfully away from home, visit the Eating Out page.

Staying hydrated can be a challenge, especially during hot summer days.

Here are five easy ways to increase your fluid intake:

Carry a reusable water bottle. After you’ve emptied it, you’ll be more likely to fill it back up if it’s easily accessible.Eat fruit or popsicles. You don’t have to just drink your water — you get fluids from what you eat as well. Fruits, like watermelon and cantaloupe, have high water content, as well as frozen treats like 100% fruit juice pops.Give your water a twist. Adding flavor to your water can make it easier to drink more. Drop in slices of lemon, lime, cucumber or strawberries. Herbal ice teas are a great way to spice up water, too.Sip throughout the day. Little things add up and fluid intake is no exception. Rather than downing a full beverage in one sitting, take drinks regularly throughout the day.Plan ahead. If you are headed for a workout outside or an outing at the pool, make sure to pack plenty of fluids for the trip. When in the heat, you lose fluids more quickly.

Headaches, dizziness and drowsiness are all signs of dehydration. Keeping up your fluid intake will keep you feeling healthy and alert.

When hunger strikes in the evening, it can be tempting to dig into a favorite snack. But some foods can interfere with a good night’s sleep and have the potential to derail a healthful eating plan.

Here are a few snacks that won’t disturb your sleep or your healthy diet:

Instead of potato chips, have some carrot sticks or fresh cucumber chunks. Seasoned, air-popped popcorn or a handful of nuts also make healthy, low-calorie evening snacks.Craving something sweet? Try fresh raspberries, blueberries, strawberries and melon.As an alternative to ice cream, fat-free yogurt or low-fat cottage cheese with fresh fruit like pineapple can satisfy your cravings.

Eating smaller, more frequent meals throughout the day also can help curb the desire to indulge in the wee hours.

Is your child a picky eater? Take heart. You aren’t alone. Here are a few ways to help both you and your child get through this common developmental phase.

Try new foods in front of your child. If your child sees you enjoy a food, it’s more likely he will try it. It may not be love at first bite, but the more different foods your child tries, the more likely it is that some will be winners.Make it fun. Fancy up pancakes with a raisin mouth and banana eyes. Being creative can make meals fun and more appealing. Try different recipes. If your child hates carrots, she may have a change of heart when carrots are part of a coleslaw salad.Don’t force feed. If your child takes a bite and reacts with a grimace, don’t force it. Pressuring a child to eat can lead to anxiety at the dinner table in the future.

Keep in mind that between snacks and meals, most kids, even the pickiest of eaters, are able to get the nutrition and calories they need. For more help, visit the Coping with Picky Eating Phases page.

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When it comes to the garden salad, lettuce reigns as the main ingredient. All lettuces have nutritional value, though not all lettuces are created equal.

As a general rule, the more colorful the leaf, the higher the concentration of nutrients. Still, any type of lettuce is a source of potassium, folate, antioxidants and smaller amounts of calcium and vitamins C and K.

Great lettuce picks include:

SpinachRed or green leafMesclun greensArugula

When it comes to lettuce, go as green as you can.

Summertime is prime for athletic competitions. What you eat the day before a game or race can have an effect on your performance.

The day before, you’ll want to be sure to consume sufficient carbohydrates, protein and fluids. But don’t just load up on pasta. You need fat, too.

Here’s one example of a meal plan for the day before a competition:

Breakfast: cereal with fruit and skim or soy milk and a glass of your favorite 100% fruit juiceMid-morning snack: low-fat yogurtLunch: turkey or tuna sandwich on whole-grain bread with a small salad and low-fat dressing and sports beverageMid-afternoon snack: pretzels with peanut butterDinner: pasta with sauce made with lean ground turkey or chicken, side of vegetables and glass of your favorite non-alcoholic beverageDessert: fresh fruit

In addition to eating right, get to bed early so you’re well rested. Check back tomorrow for how to eat well the day of a game or race. For more information on eating right for sports performance, visit the Sports Nutrition section.

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Eggs should be used within three weeks of the "sell-by" date. Be sure to keep eggs in the refrigerator at under 40 degrees Fahrenheit. When purchasing eggs, make sure they are sold in a refrigerator case and that none of the eggs are cracked. When you get home, put the eggs in the refrigerator as soon as possible and keep them in their original carton so you have the date.

The egg rack on the refrigerator door is not the best place to store eggs because the temperature is warmer there than on the interior shelves.

If you are looking to make healthy choices, remember it’s okay to make requests. Here are a few tips for making healthy choices:

Ask for the sandwich spread on the side or apply it yourself if the shop offers condiment packets.To cut back on the calories and fat, request low-fat, part-skim mozzarella or no cheese.Instead of chips, ask for a piece of fruit or a salad. The extra fiber will fill you up so you will eat less.Choose lean cuts of beef, ham, chicken or turkey for your sandwich.Load up your sandwich with vegetables, or try a vegetarian option.Choose whole-wheat bread or a whole-grain wrap instead of white bread.

No. Calories cause weight gain. Excess calories from carbohydrates are not any more fattening than calories from other sources. Despite the claims of low-carb diets, a high-carbohydrate diet does not promote fat storage by enhancing insulin resistance. In fact, a recent study published in the Journal of the American Dietetic Association found that consuming a low-carbohydrate diet was associated with an increased likelihood of being overweight or obese. The lowest risk was found in those who consumed about half of their calories from carbohydrates.

There may be no better way to celebrate the Fourth of July than by gathering the family together for an outdoor meal and fireworks. Help ensure your outdoor meal is safe for everyone:

Pack food in a well-insulated cooler with plenty of ice or ice packs to keep the temperature below 40 degrees Fahrenheit.Transport coolers in the back seat of an air-conditioned car instead of the hot trunk.Don't leave foods unrefrigerated for more than two hours. In hot weather (90 degrees Fahrenheit or warmer) don't leave food out more than one hour.If you are grilling, tightly seal raw or thawed meat in plastic wrap for transport. This will prevent juices from contaminating other food items. Pack meat products in one cooler and additional foods in another.Bring extra plates and cooking utensils — one set for handling raw foods and another for cooked foods. This will help prevent cross-contamination.

If anyone applies bug spray, make sure they do it far away from the food and that they wash their hands before digging in.

For more information on handling food safely, visit the Food Safety section.

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As the weather heats up outside, cool down with chilled grapefruit. This tropical fruit is low-calorie, with about 50 calories in half of a large grapefruit, and a good source of phytonutrients and vitamin C. If you pick a red variety, you’ll get an extra boost of vitamin A.

Get creative with grapefruit by using it in these summertime treats:

With varieties named “Snow White” and “Mayflower,” the vegetable cauliflower is much more interesting than it appears. For such an unassuming vegetable, cauliflower provides an array of nutrients, including fiber, iron, calcium and vitamin C. In fact, one serving of cauliflower has more than 50% of the recommended daily allowance for vitamin C.

Cauliflower can be a star on your plate for many different types of cuisines and occasions. For appetizers, easy and healthy preparations include: