In today’s hectic world, where time is scarce, it can be a challenge to eat healthy, especially when you’re on the go a lot. Fast food restaurants and takeaways are ubiquitous, and reaching for unhealthy options is tempting when hunger strikes. But eating a healthy diet with the right micronutrients is crucial to keep you energized and feeling great, no matter how busy you are. In this article, we’ll share some tips and ideas for healthy snacks and meals on the go so you can eat well even on a hectic day.
Healthy snacks for in-between meals
Nuts and dried fruits: a handful of unsalted nuts, such as almonds, walnuts, or cashews, combined with dried fruits, such as apricots or raisins, provides a good mix of healthy fats, proteins, and fibres that will fill you up and provide energy.
Vegetable sticks with hummus: Cut carrots, peppers, celery, and cucumber into strips and enjoy them with hummus. This combination of crunchy vegetables and protein-rich hummus is a delicious and nutritious snack.
Yoghurt with berries: Greek yoghurt is highly protein-rich and easily transported in resealable containers. Add fresh or frozen berries to give it a sweet and healthy twist.
Whole grain crackers with avocado: Whole grain crackers are a great source of fibre. Top them with thin slices of avocado and a sprinkle of sea salt for a hearty, healthy snack.
Healthy meals on the go
Quinoa Salad: Quinoa is a protein-rich alternative to rice or pasta. Prepare a quinoa salad with greens, chickpeas, and a lemon olive oil dressing. This salad can be enjoyed hot or cold.
Bento Box: A bento box is a great way to create a balanced meal. Fill the compartments with sushi, vegetable sticks, tofu, and fruit.
Stuffed Wraps: Prepare filled wraps that are easy to eat and great for on-the-go. You can serve them with grilled vegetables, chicken or fish, leafy greens, and a light sauce. Wrap the wraps in aluminium foil, and you have a complete meal that is easy to transport.
How to boost your energy levels while on the go
When you’re on the go a lot, it’s essential to keep your energy up to meet the demands of your active lifestyle. Some nutrients can help support your energy metabolism and reduce fatigue.
Coenzyme Q10: This essential coenzyme is present in the mitochondria, the “power plants” of our cells, and plays a crucial role in converting food into energy. In particular, it is found in high concentrations in the heart and supports the energy supply of the heart muscle cells. Foods rich in coenzyme Q10 are fish (especially mackerel, herring, and sardines), meat (especially heart, liver, and kidneys), nuts (especially peanuts), and spinach.
L-Carnitine: This amino acid compound is found in muscles in exceptionally high concentrations. L-carnitine plays a crucial role in the transport of fatty acids into the mitochondria, which contributes to mitochondrial fat burning and thus supports energy supply. Mainly, L-carnitine is found in beef, lamb, pork, poultry, fish, and dairy products.
B vitamins and the mineral magnesium: Vitamins B2, B6, and B12 contribute to normal energy metabolism. In addition, the B vitamins, vitamin C and magnesium reduce fatigue and fatigue.
A healthy diet is feasible even if you are often on the go. Create a meal plan and rely on healthy snacks in between meals. Certain nutrients like coenzyme Q10, L-carnitine, and B vitamins can help you feel energized. Remember to always carry water with you to stay hydrated. With these tips, you can eat a balanced diet and care for your well-being even when on the go.
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