Making food to-go low in calories often sounds easier than it is. Many seemingly healthy to-go options such as smoothies or salads are calorie bombs full of added sugars or fat. But with the right tips, you can avoid calorie traps and make conscious choices. Find out how you can enjoy healthier and lighter food on the go.
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The biggest calorie traps and how to recognize them
Even if to-go options are practical, they often contain hidden calories in the form of unhealthy ingredients or overly large portions. From ready meals to snacks and drinks, these to-go options can contain a surprising number of calories.
Ready meals
Ready meals are practical, but often full of hidden calories. Examples include ready-made salads with heavy dressings or white-bread sandwiches filled with high-calorie spreads. Hot snacks such as puff pastry pastries or croissants also provide a lot of energy but hardly any nutrients. An easy way to cut calories is to skip the pre-made dressings and bring your own lighter versions. Alternatively, you can prepare salads or sandwiches yourself to better control the ingredients.
Snacks from the supermarket
Supermarket snacks like chips, chocolate bars or sweetened protein bars are tempting, but often contain a lot of sugar, fat and salt. These snacks provide a quick energy boost, but they also cause your blood sugar to drop just as quickly, which can lead to cravings. Snacks that are advertised as healthy, such as some protein or fruit bars, are particularly tricky because they often contain hidden calories. Therefore, pay particular attention to the nutrition information and ingredient lists.
Hidden calories in drinks
Drinks are one of the most underestimated sources of calories. Coffee drinks such as latte macchiato with syrup or ready-made smoothies from the supermarket can quickly contain more than 300 calories, even though they are usually not very filling. Even fruit juices, often considered a healthy choice, contain significantly more calories than many people realize due to added sugars or high fructose concentrations. It pays to check your drinks carefully and make informed decisions to avoid unnecessary calories.
Smart alternatives: calorie reduction made easy
Now that we have looked at the most common calorie traps, it is time to look at some practical alternatives. With a few simple tricks and some clever recipe ideas, you can make your on-the-go meals not only delicious but also low in calories. Here is some inspiration to help you eat more mindfully.
Breakfast on the go: healthy and easy
A balanced breakfast is the best way to start the day – even when you're on the go. Instead of reaching for high-calorie options like croissants or sugary cereals, opt for healthy alternatives. Overnight oats, which you prepare the night before with oats, plant-based milk and fresh fruit, are perfect to take with you. Homemade granola bars or whole grain toast with avocado and egg are also ideal breakfast options that will keep you full and energized. With a little preparation, you can start the day balanced and avoid calorie traps.
Homemade snacks
If you want to save calories, homemade snacks are an excellent option. They give you control over the ingredients and ensure that you avoid unnecessary added sugars or fats. One delicious example is energy balls made from oats, nuts and dried fruit. These are not only healthy, but also have a long shelf life and are ideal for when you're on the go. Alternatively, you can prepare crunchy vegetable sticks such as carrots, peppers or cucumbers and combine them with a creamy yoghurt dip. For an additional energy boost, small portions of unsalted nuts or homemade granola bars are also suitable. With these snacks, you are always well supplied and don't have to resort to unhealthy alternatives.
Light meals to go
When you're on the go, light meals are not only filling but also an ideal way to enjoy a balanced and low-calorie meal. Bowls are among the most versatile options, as they can be combined as you like. Use quinoa, brown rice or couscous as a base and add fresh, colorful vegetables such as bell peppers, cucumbers, tomatoes or carrots. Top your bowl with a protein-rich component such as grilled chicken, fried tofu or chickpeas. A fresh dressing made from olive oil, lemon juice and herbs will add the perfect flavor while providing healthy fats.
Another convenient choice is wraps, which you can fill in a variety of ways. Whole grain wraps provide the ideal foundation for a nutritious meal. Spread hummus, avocado or low-fat cream cheese on them, add crunchy salad, cucumber slices and grated carrots, and top it off with a light source of protein such as lean meat, tofu or a hard-boiled egg. These dishes are not only quick to prepare, but can also be easily transported and enjoyed on the go. Whether you are at the office, commuting or on a trip, they are practical, tasty and healthy.
Conclusion: make informed choices and avoid calorie bombs
Calorie traps when eating on the go can be easily avoided by combining informed choices with good preparation. Homemade meals and snacks allow you to choose nutritious ingredients and avoid unnecessary additives. Plan your to-go meals wisely and, if possible, choose fresh and natural options. This way you can enjoy a balanced and low-calorie meal on the go – without compromising on taste.
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Frequently asked questions
What can you eat on the go with few calories?
Low-calorie to-go options include salads with a light dressing, vegetable sticks with hummus or overnight oats. Wholemeal wraps with lean protein and lots of fresh vegetables are also filling and low in calories.
What can you eat on the go to lose weight?
To lose weight while on the go, choose meals with lots of vegetables, lean proteins and healthy fats. Examples include bowls with quinoa and vegetables, wraps with chicken or tofu, and homemade snacks such as granola bars with no added sugar.
What can you nibble on without calories?
There are hardly any snacks that are completely calorie-free, but low-calorie alternatives such as cucumber or carrot sticks are perfect. They are crunchy, filling and ideal for satisfying those little hunger pangs.
