Healthy food to go makes your life easier and keeps you fit. Whether you're at work, on the go or at school, with the right meals you can avoid cravings and supply your body with important nutrients. But what does healthy eating actually mean and how can you prepare it easily? In this article, you will learn why healthy eating is so important, which foods you should avoid and get five creative ideas for delicious food to go.
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Why is healthy eating so important?
Your body works like a machine: it needs the right ‘fuel’ to run optimally. Food not only provides you with energy, but also with important nutrients such as vitamins, minerals and proteins, which keep your organs, muscles and cells healthy.
Effects of healthy eating
A balanced diet not only improves your physical health, but also boosts your concentration and well-being. With the right foods, you can strengthen your immune system, prevent illness and get through your daily life full of energy.
Long-term benefits
People who eat healthily reduce their risk of cardiovascular disease, obesity and diabetes. What's more, a healthy diet has a positive effect on mental health because it influences hormone levels and stress levels.
The right nutrition for a healthy body!
A healthy diet covers all the macro and micro nutrients your body needs. These include carbohydrates, proteins and fats in the right proportions, as well as sufficient vitamins and minerals. By incorporating these components into your meals, you are giving your body the best possible support.
The importance of fresh food
Fresh food contains more nutrients than processed products. Vegetables, fruit, wholemeal products and unprocessed proteins provide you with long-lasting energy and aid digestion. Ready meals or highly processed snacks often contain sugar, bad fats and additives that are more likely to harm your body.
Don't forget to stay hydrated
Water is an often-underestimated component of a healthy diet. It aids digestion, detoxifies the body and ensures that all processes run smoothly. Aim to drink at least two litres of water a day.
What goes into a healthy diet?
A good rule of thumb for a balanced meal is the plate rule:
- 50% vegetables and fruit: they provide fibre, vitamins and antioxidants.
- 25% carbohydrates: whole grain products such as quinoa, rice or potatoes give you energy.
- 25% protein sources: these include chicken, fish, tofu or legumes.
Don't forget healthy fats
Fats often get a bad rap, but they are essential for your body. Choose healthy sources such as avocado, nuts, olive oil or salmon. These fats support the brain and help the body absorb vitamins.
Choose snacks sensibly
Snacks can be healthy too. Instead of crisps or sweets, you can pack nuts, fruit or yoghurt. These snacks give you an energy boost without making you feel ravenous.
How can you eat healthily at breakfast time?
Breakfast gives your body the energy it needs to start the day. It replenishes your energy stores and helps you concentrate. Skipping breakfast means you risk having a ravenous appetite mid-morning.
Healthy breakfast ideas
- Overnight oats: you can prepare oats, plant-based milk and fruit in the evening and take them with you in the morning.
- Wholemeal bread with avocado: A quick and nutritious option that will keep you full for a long time.
- Smoothies: Blend vegetables like spinach with fruits and a spoonful of chia seeds.
Avoid breakfast mistakes
Sugary cereals, sweet spreads or white bread may fill you up in the short term, but they will quickly lead to a drop in energy levels. Opt for natural, unprocessed foods.
What are the risks of unhealthy eating?
Unhealthy eating makes you tired, unfocused and lethargic. Highly processed foods cause your blood sugar levels to fluctuate wildly, which causes cravings and a loss of energy.
Long-term consequences
A permanently unbalanced diet increases the risk of obesity, high blood pressure and diabetes. It can also lead to cardiovascular diseases and digestive problems.
Impact on mental health
Not only your body, but also your psyche suffers from poor nutrition. Sugar and unhealthy fats can increase stress and depressive moods. A balanced diet, on the other hand, improves your mood and helps you stay mentally fit.
Which foods should you avoid?
Processed foods
Avoid highly processed products such as ready meals, frozen pizzas and instant soups. These often contain sugar, bad fats and few nutrients.
Sugary drinks
Soft drinks, energy drinks and sweetened juices are real sugar traps. They provide lots of calories without filling you up and they cause blood sugar levels to rise.
Unhealthy snacks
Crisps, biscuits and chocolate bars contain lots of calories but hardly any nutrients. Instead, reach for natural alternatives such as nuts, dried fruit or rice cakes.
Discover our healthy Verival snacks here!
5 great ideas for food to go!
Food to go doesn't have to be complicated if you use a few clever tricks. With the right preparation and strategies, you can easily transport healthy meals and enjoy them on the go. Here are five helpful tips to make your life easier:
1. Prepare your food the night before
Good preparation saves you time and stress in the morning. Cook a larger meal in the evening that you can take with you the next day. Stews, bowls or vegetable stir-fries are perfect because they are easy to portion. Fill your food directly into reusable containers so that all you have to do in the morning is grab it.
2. Invest in practical storage containers
The right containers make all the difference. Choose stackable, leak-proof and BPA-free boxes that are easy to clean. For salads, look for containers with separate compartments so that ingredients stay fresh and dressings are added just before serving. Thermal containers keep soups or hot dishes hot for hours.
3. Plan versatile ingredients
Opt for ingredients that you can use for different dishes. For example, you can cook a large amount of rice, quinoa or potatoes on Sunday. These staples can be combined with different vegetables, sauces or proteins throughout the week, without you having to cook from scratch every day.
4. Make sure your meals are suitable for transport
Not every dish is suitable for eating on the go. Choose foods that stay fresh and appetising for hours. Avoid dishes that easily get mushy or have a very delicate consistency. Wraps, bowls and salads are particularly easy to transport and also taste good cold.
5. Use spices and toppings for variety
You can use spices, herbs or toppings to create new versions of simple dishes over and over again. Fresh herbs, nuts, seeds or dried fruits give your food a special flavour and provide variety. This way, it will never get boring, even if you use similar ingredients multiple times.
With these tips, you can easily take healthy food with you and enjoy it anywhere. You'll save time, money, and you can ensure that your meals are tailored to your tastes and needs.
The 3 best savoury and healthy takeout options!
Hearty takeout meals should be filling, nutritious, and easy to prepare. Here are three detailed recipes that will keep you full for a long time while also providing your body with important nutrients:
1. Quinoa Vegetable Salad with Lemon Dressing
Quinoa is a great base for a savoury dish as it is high in protein and fibre. This salad stays fresh, is easy to transport and can be varied as you like.
Ingredients:
- 100 g quinoa
- 1 bell pepper
- 1 small zucchini
- 1 handful baby spinach
- 2 tablespoons olive oil
- Juice of half a lemon
- salt, pepper and a pinch of cumin
Preparation:
- Cook the quinoa according to the instructions on the packet and leave to cool.
- Cut the vegetables into small cubes and steam them lightly so that they remain tender but still have a bite.
- Mix the vegetables with the quinoa and add the baby spinach.
- Whisk together the olive oil, lemon juice, salt, pepper and cumin to make a dressing and pour over the salad.
2. Stuffed peppers with wholegrain rice and chicken
Stuffed peppers are not only delicious, but also perfect for eating on the go. They keep well in the fridge and can even be enjoyed cold.
Ingredients:
- 2 peppers
- 100 g wholegrain rice
- 150 g chicken breast (or tofu for a vegetarian option)
- 1 onion
- 1 garlic clove
- 2 tbsp tomato puree
- salt, pepper, paprika
Preparation:
- Cook the wholegrain rice according to the packet instructions.
- Cut the chicken breast into small pieces, fry it in a pan and season with salt, pepper and paprika.
- Finely chop the onion and garlic, fry them briefly and add the tomato paste. Mix everything with the cooked rice.
- Cut off the tops of the peppers, remove the seeds and fill them with the rice mixture.
- Bake the stuffed peppers in the oven at 180°C for 20 minutes.
3. Mediterranean lentil bowl
This bowl combines the best flavours of Mediterranean cuisine and, thanks to the lentils, is a great source of plant-based protein.
Ingredients:
- 150 g cooked green or brown lentils
- 1 small cucumber
- 100 g cherry tomatoes
- 50 g feta cheese (or vegan feta)
- 1 tbsp olive oil
- 1 tsp oregano
- Juice of half a lemon
Preparation:
- Rinse the cooked lentils and leave them to drain.
- Cut the cucumber and tomatoes into small pieces.
- Crumble the feta and mix it with the vegetables and lentils.
- Add olive oil, lemon juice, oregano, salt, and pepper. Mix well and pack it in a reusable lunch box.
Top 3 Sweet and Healthy Takeout Dishes
Sweet takeout doesn't have to be unhealthy. With the right ingredients, you can whip up delicious snacks or meals that are naturally sweet and full of nutrients.
1. Chia pudding with berries and coconut
Chia pudding is an ideal sweet snack because the seeds are full of omega-3 fatty acids and fibre. You can prepare it in the evening and pack it up in the morning.
Ingredients:
- 3 tablespoons chia seeds
- 200 ml coconut milk or almond milk
- 1 teaspoon honey or maple syrup
- A handful of berries (e.g. raspberries, blueberries)
- 1 tbsp grated coconut
Preparation:
- Mix the chia seeds with the coconut milk and stir in the honey.
- Leave the mixture to soak in the fridge overnight.
- Top the chia pudding with fresh berries and grated coconut in the morning.
2. Oat and banana muffins
These muffins are not only sweet and filling, but also completely sugar-free. They are ideal for on the go and taste great for breakfast or as a snack.
Ingredients:
- 2 ripe bananas
- 150 g oats
- 1 tsp cinnamon
- 1 egg (or a plant-based alternative such as flaxseed egg)
- 1 tsp baking powder
- A handful of walnuts or chocolate chips
Preparation:
- Mash the bananas in a bowl.
- Mix the oats, cinnamon, egg and baking powder with the bananas.
- Fold in the walnuts or chocolate chips.
- Fill the mixture into muffin cases and bake at 180 °C for 20 minutes.
3. Energy balls with dates and nuts
Energy balls are the perfect energy boost for in between meals. They contain the natural sweetness of dates and the healthy fats of nuts.
Ingredients:
- 150 g pitted dates
- 100 g almonds or walnuts
- 2 tablespoons cocoa powder
- 1 teaspoon vanilla extract
- 1 tablespoon coconut oil
Preparation:
- Put all the ingredients in a blender and puree them to a sticky mass.
- Form small balls from the mixture and optionally roll them in grated coconut or cocoa powder.
- Store the energy balls in the fridge – they will keep for up to a week.
With these recipes for savoury and sweet dishes, you can eat healthily and enjoy a variety of foods when you're on the go. Try them out and find your favourite combinations!
Overnight oats – the perfect flakes to take with you!
Overnight oats are an easy way to start the day feeling healthy and full. Oats provide fibre, while you can add variety by including fruits and nuts.
How do you prepare them?
Mix oats with plant-based milk or yoghurt, add fruit and a sweetener such as honey. Leave the mixture in the fridge overnight. In the morning, you can take it with you straight away.
Overnight oats – great varieties for every taste
- Tropical oats: coconut milk, mango and pineapple.
- Chocolate banana: cocoa powder, banana and chopped almonds.
- Mixed berries: raspberries, blueberries and chia seeds.
Discover and celebrate the full range of Verival breakfast options here!
Conclusion: healthy food to go
Healthy food for on the go does not have to be complicated or boring. With a little planning, you can eat healthy and balanced even when you are on the go. Whether you prefer savoury or sweet, the recipes presented here offer something for every taste. Try them out and you will see how easy it is to eat healthily even when you are very busy. Your body will thank you for it!
