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 bringing healthy snacks on the go.
If you still need some inspiration for suitable healthy snacks or a healthy breakfast to go, this blog post is for you. Here are some of our favorite healthy snack and breakfast ideas to get you well prepared again!
Discover Verival's healthy breakfast
What a healthy breakfast or snack should look like
The first meal of the day is an important one: if you start your day with a healthy breakfast, you will feel fit and full of energy. To maintain this feeling throughout the day, you can incorporate some healthy snacks into your diet. Snacks work great against fatigue and sluggishness during the day, strengthening you and your brain wherever you are!
But what should a healthy breakfast or snack look like? What do you need to feel fit during the school day? We'll give you four essential nutrients that shouldn't be missing!
A good piece of advice is to eat a mixture of the following dietary 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 a breakfast or snack? Learn more about it here!
Complex carbohydrates
Complex carbohydrates consist of two components: fiber and starch. The body absorbs complex carbohydrates slowly, making them a perfect source of energy and helping you feel full for a long time.
A good example of complex carbohydrates is oats. The feeling of satiety over a long period is due to the fiber in the oats swelling in the stomach.
Plus, you can get your daily serving of complex carbohydrates by eating whole grains. If you want to make sure you're providing your body with a variety of important nutrients, look for ingredients like whole grain wheat flour, whole grain oats, and whole grain quinoa.
One serving of protein
The body needs proteins for a variety of reasons. They are responsible for the cellular structure of hair, skin, and nails, support our immune system, and form enzymes and hormones—too many important functions to name them all. Examples of high-protein nutrients include nuts, yogurt, and oats.
Nuts are a healthy vegan protein source and available in a great variety.
Plus, eating yogurt is a great way to spread protein intake throughout the day. The protein content varies for each yogurt variant. Greek yogurt, for example, is higher in protein. Did you know that our Verival Muesli and Granola is a perfect combination with (vegetable) yogurt?
Do you prefer oats? No problem! Oats are also a good source of protein—100 g of oatmeal has 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 pay attention to is dosing the fats correctly.
Nuts are a good example of foods with a particularly high proportion of high-quality fats. They contain a high proportion of healthy unsaturated fatty acids. Apart from the fact that nuts are a very efficient form of nutrition, there are some other good qualities: there are many different varieties, and they are easy to stir into your breakfast or eat as a snack!
Vegetables and fruit
Our Verival breakfast products contain many important fruits and vegetables. That's good, because they are very important!
Micronutrients can be divided into two types: vitamins and minerals. They are essential nutritional components and must be supplied to the body through food. Fruits and vegetables, together with adequate hydration, form the basis. That's why you should make sure to eat five servings of plant-based foods daily to provide your body with plenty of vitamins and minerals.
Verival Snacks: For a little hunger in between
5 ideas and recipes for healthy snacks and breakfast
Now that we know which nutrients are healthy and essential, we need to know how to incorporate them into our breakfasts and snacks. The advantage is that it is very simple and also tastes very good!
Read five tasty tips with recipes below to make sure you start your day healthy and stay healthy on the go!
1. Overnight Oats
Good preparation is always a good idea. If you're in a hurry in the morning but still want to enjoy your breakfast, why not just prepare your meal the night before? Even if you have time, overnight oats are a delicious, fresh meal to start the day. You can prepare a tasty breakfast in just a few minutes. The next morning, all you have to do is open the fridge and enjoy! Here's a delicious recipe for overnight oats:
2. Porridge
As mentioned above, oatmeal is a good example of complex carbohydrates. A great addition to this: the main ingredient of porridge is oatmeal. That's why you can start your day perfectly with Verival Porridge.
This leads to a long-lasting feeling of fullness. In addition: Warm oatmeal is easily digestible, as it no longer needs to be warmed up by our body. With our Verival Porridges, you have all the nutrients in one bowl. The delicious porridges from Verival not only taste good, but are also very time-efficient and prepared 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 exclusively of healthy foods!
4. Snack box with vegetables and corn waffles
Corn waffles are light, healthy, and easy to pair with anything you like. Our Verival Green Protein corn waffles have a high protein content and are suitable as a quick snack between 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 biscuits
Looking for a healthy cookie that tastes good? Try these almond porridge honey cookies with a healthy touch, thanks to the valuable fiber, proteins, minerals, and vitamins in oatmeal. This quick recipe is healthy and tasty as a snack during breaks!
Go to Verival Porridge selection
In summary, 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 won't have to feel guilty about snacking every now and then. Our Verival products can help you with this: they make you feel good and taste good!
