Eating out can be great – especially when you don’t have time to prepare a meal or want to celebrate a special occasion without the work. The problem is that ordering can feel like a guessing game if you’re watching your diet. But there are ways to stay in control and keep your restaurant visit healthy. Start by ordering water, unsweetened tea or other sugar-free drinks. Then, fill up on low-calorie appetizers, such as salads and grilled vegetables, instead of bread and creamy soups.

For the main dish, choose broiled, grilled or steamed foods over fried ones. The same goes for sides: Say no to fries and yes to baked potatoes. You can also ask for smaller portions or share your meal with your fellow diner(s). If it’s still too much food, get a container before you begin eating and put half away to take home. Finally, choose fresh fruit for dessert.

It’s hard to make healthy choices when you’re stressed. If you never seem to have time to take care of yourself, you might need to look at your priorities.

Where does your time go? Are you enjoying life and staying active? Or do you find yourself mostly staring at a screen or running errands? An activity log is a good way to track what you do throughout your day. Try it for a week to see what happens to all those precious hours. Then, work on scheduling the important stuff, like family meals, exercise and relaxation. It’s okay to pencil in a “break” for 10 minutes here and there. After a while, life should feel less stressful and more balanced.

You hear a lot about aerobic activity for your heart, but what about your muscles? You use them for everything you do – from getting out of bed to brushing your teeth and driving. Keeping your muscles strong not only helps you stay active, but also protects you from injury, disability and the effects of aging. Yet the Centers for Disease Control and Prevention says only about 30% of adults in the U.S. do enough muscle training.

One way to change that is calisthenics, a form of exercise that focuses on your major muscle groups. It includes activities like push-ups, sit-ups, squats and lunges. You can start slowly as a beginner and build up your workout as you build your muscles. For best results, do these activities at least two days a week.

Your yearly health exam is your doctor’s way of tracking your health. It’s also how your doctor can rule out or take care of serious health problems. If an issue is caught early, it’s easier to treat and your chances for a full recovery are better. If you already have a medical condition or are in a high-risk group for getting one, make a checkup schedule with your doctor that makes sense for your health and lifestyle.

Take charge! Use the preventive care benefits, like your yearly exam, screenings and vaccines, covered by your health plan. Your checkup is an hour of your day that can add years to your life. Just remember to bring in any questions or concerns you have and be open about your health and family history.