Every year, when the holidays are over, we have to deal with it again: back to school, back to work, back and forth from place to place. Fortunately, we can make it a little easier on ourselves by starting the day with a healthy breakfast and taking healthy snacks with us on the go.
If you need some inspiration for suitable healthy snacks or a healthy breakfast to go, this blog post is for you. Here you will find some of our favorite healthy snack and breakfast ideas to help you get back on track!
Discover the healthy breakfast from Verival
This is what a healthy breakfast or snack should look like
The first meal of the day is an important one: starting your day with a healthy breakfast will make you feel fit and full of energy. To keep this feeling going throughout the day, you can incorporate some healthy snacks into your diet. Snacks are an excellent way to combat tiredness and sluggishness during the day, boosting you and your brain wherever you are!
But what should a healthy breakfast or snack look like? What do you need to feel energized throughout the school day? We'll give you four essential nutrients that should not be missing!
A good rule of thumb is to eat a mix of the following food components:
- Complex carbohydrates
- Protein
- Healthy fats
- Vegetables and fruits (micronutrients)
Why are these nutrients so beneficial and how can you incorporate them into your diet as breakfast or a snack? Find out more about them here!
Complex carbohydrates
Complex carbohydrates consist of two components: fiber and starch. The body absorbs complex carbohydrates slowly, which makes them a perfect source of energy and helps you feel full for a long time.
A good example of complex carbohydrates is oats. The feeling of satiety over a long period of time is caused by the fiber in the oats swelling in the stomach.
You can also get your daily portion of complex carbohydrates by eating whole grain products. If you want to make sure you're providing your body with a variety of important nutrients, look for ingredients like whole wheat flour, whole grain oats, and whole grain quinoa.
A serving of protein
The body needs proteins for a variety of reasons. They are responsible for the cell structure of hair, skin and nails, support our immune system, form enzymes and hormones: too many important functions to mention them all. Examples of protein-rich nutrients are nuts, yogurt and oats.
Nuts are a healthy vegan source of protein and are available in a wide variety.
In addition, eating yogurt is a good way to spread your protein intake throughout the day. The protein content varies from one type of yogurt to another. Greek yogurt, for example, is higher in protein. Did you know that our Verival muesli and granola are a perfect match with (plant-based) yogurt?
Do you prefer oats? No problem! Oats are also a good source of protein – 100 g of oats have about 12 g of protein!
Nuts are a healthy source of protein.
Healthy fats
There are two basic types of fatty acids: saturated and unsaturated. Many people think that fats are bad, but in principle, fatty acids should be an essential part of your daily diet. The only thing you should keep in mind is to get the fats right.
A good example of foods with a particularly high proportion of high-quality fats are nuts. They contain a high proportion of healthy unsaturated fatty acids. Apart from the fact that nuts are a very energy-efficient form of nutrition, they have a number of other good properties: there are many different types and they are easy to stir into your breakfast or eat as a snack!
Vegetables and fruit
Our Verival breakfast products contain many important types of fruit and vegetables. That's good, because they are very important!
Micronutrients can be divided into two types: vitamins and minerals. They are essential food components and must be supplied to the body through food. Fruits and vegetables, along with adequate fluid intake, form the basis. Therefore, you should make sure to eat five servings of plant-based foods every day to provide your body with plenty of vitamins and minerals.
Verival snacks: for those little hunger pangs in between meals
5 ideas and recipes for healthy snacks and breakfast
Now that we know what nutrients are healthy and essential, we need to know how to incorporate them into our breakfasts and snacks. The good news is that it's very easy to do, and it tastes great too!
Read below for five delicious tips and recipes to ensure you start the day healthy and stay healthy on the go!
1. Overnight Oats
Preparation is always a good idea. If you're in a rush in the morning but still want to enjoy your breakfast, why not prepare your meal the night before? Even if you have time, overnight oats are a delicious, fresh meal to start the day with. In just a few minutes, you can prepare a tasty breakfast. All you have to do is open the fridge the next morning and enjoy! Here is a delicious recipe for overnight oats:
2. Porridge
As mentioned above, oats are a good example of complex carbohydrates. A great addition to this: porridge is mainly made from oats. That's why you can start your day perfectly with Verival porridge.
This leads to a long-lasting feeling of satiety. What's more, warm porridge is easy to digest because our body no longer has to warm it up. With our Verival porridges, you get all the nutrients in one bowl. Not only do Verival's delicious porridges taste great, they are also very time efficient and ready in just 3 minutes!
3. Energy balls
Are you looking for a delicious recipe that is also quick and easy to prepare? As the name suggests, these balls give you energy because they consist only of healthy foods!
4. Snack box with vegetables and corn cakes
Corn cakes are light, healthy and easy to combine with anything you like. Our Verival Green Protein corn cakes have a high protein content and are suitable as a quick snack between meals with spreads and various toppings. Here you will find a delicious recipe with tomatoes, but other toppings such as cottage cheese, cucumber and other combinations are also possible!
5. Porridge cookies
Looking for a healthy cookie that tastes great? Try these almond porridge honey cookies with a healthy twist thanks to the valuable fiber, proteins, minerals and vitamins in oats. This quick recipe is healthy and delicious as a snack during your break!
To sum up, a healthy breakfast is the key to a good day. And with a few healthy snack recipes, you'll stay energized throughout the day and no longer have to feel guilty about snacking every now and then. Our Verival products can help you do just that: they make you feel good and taste great!
