Healthy eating on the go doesn't have to be a challenge. Between calorie traps, time pressure and a lack of options, many people reach for unhealthy snacks or ready meals. However, with a few simple tips and tricks, you can eat a balanced and tasty diet even when you're on the go. In this blog post, we'll show you 10 practical tips for eating healthy on the go.
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Why healthy food to go is important
Healthy eating on the go offers numerous advantages. It helps you to keep your energy levels stable throughout the day, avoids food cravings and ensures that you feel focused and productive. It also saves you money by reducing your reliance on expensive ready meals or snacks. Another plus: with homemade meals, you know exactly what's in your food and can avoid unhealthy additives. Last but not least, with sustainable packaging, you help to produce less waste.
Tip 1: Take time to plan
Healthy eating on the go starts with good planning. If you think about what meals and snacks you need in advance, you can avoid spontaneous and often unhealthy decisions. So take a moment to think about what you need: a breakfast to go, lunch or just snacks? Once you know that, you can create a shopping list and get the right ingredients. Planning tools such as shopping list apps or planning templates can be a great help. It's best to plan simple dishes that can be prepared quickly, such as porridge or sandwiches. With a little organization, you can lay the foundation for healthy takeout meals.
Tip 2: Meal prep – prepare your healthy food in advance
Pre-cooking, also known as meal prep, saves time and guarantees you healthy meals for the whole week. Instead of preparing new dishes every day, you can prepare larger portions that you freeze in practical containers or store in the refrigerator. This approach not only saves time, but also energy and reduces stress in your everyday life.
To successfully integrate meal prep into your weekly routine, plan a fixed day on which you prepare your meals – for example, on Sundays. Think about which meals you will need in the coming days in advance and create a detailed shopping list. This way, you can avoid spontaneous shopping trips and have everything you need at hand. Meal prep ensures that you are well prepared to eat a balanced and stress-free diet even on hectic days. A well-thought-out weekly routine makes your daily life easier and ensures that you always have a healthy option at hand.
Tip 3: Breakfast on the go made easy
A wholesome breakfast lays the foundation for a successful day, even when you're on the go. Instead of reaching for unhealthy to-go options such as croissants or sugary muesli, you can enjoy healthy alternatives with a little preparation. Overnight oats are the perfect solution: mix oats with plant-based milk, fresh fruit and a few nuts, leave them overnight and you have a nutritious breakfast that you can enjoy anywhere.
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Tip 4: Find simple everyday routines
A well-thought-out routine can help you to integrate healthy meals into your daily routine, especially on stressful days. It doesn't have to be complicated: instead of getting caught up in elaborate preparations, it's often enough to introduce simple habits.
One option is to put leftovers to good use at dinner time. For example, you can roll grilled vegetables or leftover chicken in a wrap to create a quick meal for on the go. Alternatively, you can prepare simple dishes such as a fresh salad with pre-cut vegetables and a protein source of your choice.
Snacks are easy to organize, too. Pack handy options such as tangerines, berries or homemade granola bars. These are not only practical, but can also be combined in many different ways and fit in any bag.
With these small adjustments, you can create a stress-free and flexible eating routine that will keep you well nourished even in hectic moments.
Tip 5: Avoid unhealthy food choices when you're on the go
When you're on the go, it's not always easy to make good food choices when hunger strikes. Ready-made salads or snacks from the supermarket may seem practical at first glance, but they often contain unwanted additives or tons of empty calories. Instead, with a little preparation, you can create healthy alternatives that not only taste better but are also more nutritious.
For example, you can make homemade snacks such as energy balls, which you can easily make yourself from oats, nuts and dried fruit. These have a long shelf life, are easy to take with you and provide you with energy. If you don't have the time to make them yourself, selected products such as snacks from Verival also offer a sensible and balanced solution.
Tip 6: Choose snacks wisely
Snacks are often a lifesaver when you get peckish while you're out and about. To avoid falling into calorie traps like chocolate bars or crisps, you should be prepared. Vegetable sticks with hummus are a refreshing and crunchy alternative that are easy to prepare and transport. A handful of nuts or dried fruit is also perfect as a healthy snack, as they provide long-lasting energy and are easy to take with you. If you like something a little sweeter, muesli with no added sugar or muesli bars are an excellent choice.
One important tip: prepare your snacks in small portions. Not only does this make them practical for on the go, but it also ensures that you always have the right amount with you. With these simple ideas, you'll be well provided for even on a hectic day.
Tip 7: Go for balanced meals
Balanced meals give you exactly the energy you need on the go to get through your day productively and with enjoyment. Combine the right nutrients to give your body exactly what it needs: carbohydrates, such as whole grain products or oats, give you the energy you need. Proteins from legumes, dairy products or tofu support your muscles and keep you full for longer. Healthy fats from avocado, olive oil or nuts not only add flavor, but are also important for your metabolism.
A tasty and practical idea is to make bowls. You can customize them to your taste. Start with a base of quinoa or rice, add colorful, fresh vegetables such as bell peppers or cucumbers, and top it off with protein sources such as chickpeas or grilled chicken. A nutty dressing with sesame oil or tahini will give your bowl the finishing touch. With meals like this, you not only have a visual highlight, but also provide your body with all the important nutrients.
Tip 8: Drink enough water
Water is essential for your body and plays an important role in your well-being. Especially when you're on the go, you often forget to drink enough, which can lead to headaches, concentration problems and a general lack of energy. That's why it's important to always make sure you drink enough water.
It's best to take a reusable water bottle with you and refill it regularly. This way, you'll always have water to hand and can ensure that your body is optimally supplied with fluids even when you're on the go. With enough water, you'll stay fit and be able to get through your day full of energy.
Tip 9: Choose the right packaging
Well-packaged food stays fresh and tasty. Use leak-proof containers for salads or bowls and small tins for dressings. Sustainable lunch boxes made of glass or stainless steel are not only environmentally friendly, but also durable. They keep your meals safe and appetizing. With reusable containers, you also reduce packaging waste and contribute to a better environment.
Tip 10: Try simple and creative recipes for on the go
Eating a variety of foods on the go doesn't have to be complicated or time-consuming. You can enrich your daily routine and enjoy healthy meals at the same time with creative recipes. Overnight oats in a jar are a great way to start the day. Combine rolled oats with plant-based milk, fresh fruit, and a touch of cinnamon, and let the mixture steep in the refrigerator overnight. To add variety, try different toppings such as crunchy nuts, chia seeds, fresh berries, or a dollop of almond butter. This way, you can vary each breakfast to suit your taste and always have a nutritious option at hand.
Wraps offer endless possibilities for savory meals. They are quick to prepare and easy to transport. Choose whole grain wraps and fill them with a combination of proteins such as chicken, tofu or chickpeas, supplemented by colorful vegetables such as bell peppers, cucumbers and carrots. Various sauces or dips, such as hummus or yogurt dressings, give your wraps additional flavor and make them a real taste experience.
Salads are also an excellent choice for a creative meal to go. Opt for seasonal vegetables to ensure the best flavor and maximum freshness. Add a source of protein such as quinoa, beans or boiled egg to your salad and finish off with a light dressing made from lemon juice, olive oil and fresh herbs. This way, you will have a meal that not only satisfies but also impresses with its versatility.
With these simple and creative ideas, healthy eating on the go will never be boring. Try them out, combine them as the mood takes you, and discover new favorite dishes.
Conclusion
Healthy eating on the go is easier than it seems. With the right tips and a little preparation, you can make your everyday life relaxed and nutritious – without sacrificing enjoyment. Whether it's clever planning, creative recipes or little basics that accompany you on the go, the possibilities are endless. The important thing is to find the right way for you to easily integrate healthy choices into your daily routine.
Verival helps you to do just that with high-quality products such as oats, muesli, overnight oats and snacks that are ideal for on the go.
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Frequently asked questions
What can I eat as a healthy snack?
Healthy snacks include homemade energy balls made from oats, nuts and dried fruit, vegetable sticks with hummus or Greek yogurt dip, and unsalted nuts or fruit. These snacks provide valuable nutrients and energy without being calorie traps.
What can you eat on the go that is healthy?
When you're on the go, you can enjoy healthy options like overnight oats, wraps with vegetables and protein sources, or bowls with quinoa and seasonal vegetables. With a little preparation and the right packaging, these meals are convenient, filling, and nutritious.
What can you eat on the go that is low in calories?
Low-calorie options for on the go include salads with light dressings, vegetable sticks or homemade granola bars. Wraps with a whole grain base, lean protein and lots of fresh vegetables are another delicious and light choice.
