If you ask most adults why they dont get the vitamins they need as part of their daily food intake, theyll likely tell you that they just dont have the time to eat like they should. Its true that eating right does take some time and effort, but its also true that you can develop and maintain healthier eating habits without any drastic changes. Take a look at some facts and some alterations that can make a big difference in how you eat, and how you feel about what you eat.

Think the only healthy food is food thats served on a plate that you eat with a fork? The truth is that many foods that are very rich in vitamins that your body needs everyday are available for your consumption on the go. And with some minor changes, even your fast foods can be healthy choices when youre considering vitamins.

A cheeseburger from your favorite fast food place doesnt have to be something you only indulge in now and then. While there are some other issues to consider (the amount of grease and salt, for example), a cheeseburger can provide you with many of the vitamins you need. A regular cheeseburger with a double patty gives you about 30 percent of your bodys B12 needs for the day and the dill pickles are a source of Vitamin K.

Instead of ordering French Fries to go with your burger, choose a salad. That doesnt mean that you have to stop what youre doing and sit down to eat the salad. Pile those veggies on the burger! The tomatoes are a source of Vitamin C, and the lettuce and mayonnaise has Vitamin K. Add it all up and a cheeseburger isnt a bad choice when youre trying to get the daily requirement of some necessary vitamins. Even a fast food taco can be a good source of Vitamin B12.

Sandwiches are generally not associated with healthy eating, but the same cheeseburger rule applies to any sandwich. Pile on the jalapeno or bell peppers for Vitamin C. Oils are also a good source of vitamins. Sunflower oil is very high in Vitamin E, for example.

Many foods that arent naturally high in vitamin content are fortified with vitamins. Most dairy products are fortified with Vitamin D. Taking just the time for a bowl of vitamin-fortified cereal in the morning can provide you with all the vitamins you need for the entire day. The next time youre ready to dismiss a particular food as just empty calories, take a minute to evaluate what youre really eating. You may be surprised to find the vitamin content is higher than you thought, or you may find that some simple changes can rectify the vitamin-poor choices.