First Words
Ah, food! It’s not just fuel for our bodies. You know how they say, “You are what you eat“? It’s true.
Nutrition becomes a real issue when traveling. After all, at such moments we lose our usual ration, throw away diets, and let this issue go by itself. It is easy to explain – the desire to explore the national cuisine in a new country, the interest in new exotic dishes, and the desire to have a break from routine. For many people, eating is the most favorite part of any trip.
That is why when we are back home, we often notice that we have gained weight or, on the contrary, lost it. And that’s all due to a wrong approach to your nutrition. Meanwhile, it is not as difficult as it may seem at first glance. You just need to approach the issue rationally and understand what you eat and why.
Certain foods can help elevate your health, mind, and overall well-being. Amidst the noise of fad diets, superfoods, and conflicting nutritional information, the mindful eating app by Lasta emerges as a beacon of guidance. With a foundational ethos centered on understanding and respecting food, it doesn’t just provide a list of items to consume but cultivates a holistic approach to nutrition.
The beauty of Lasta lies in its ability to reconnect users with the essence of eating. Beyond calories and macro counts, it promotes awareness and appreciation of every bite, urging users to savor flavors and recognize the nourishment they’re gifting their bodies. By doing so, it transforms meals from rushed necessities to meditative experiences.
With the insights and suggestions from a mindful eating app, it’s more than just a list—it’s a journey of understanding the intimate connection between food and well-being!
Wellness Wonders: Edible Pathways to Health
The Green Giants of Daily Nutrition
Types of Greens
Spinach, kale, Swiss chard – the list goes on. Green, leafy vegetables are a staple in many diets, and for a good reason.
- Spinach
Nutritional Spotlight: High in iron, calcium, magnesium, potassium, and vitamins A, C, and K.
Why It’s Amazing: Spinach supports bone health, aids digestion, and helps prevent oxidative stress.
- Kale
Nutritional Spotlight: Rich in vitamins A, C, and K, iron, and calcium.
Why It’s Amazing: It aids digestion, boosts heart health, and is a powerful antioxidant.
- Broccoli
Nutritional Spotlight: Packed with vitamins C, K, and E, potassium, folate, and fiber.
Why It’s Amazing: Promotes healthy digestion, supports the immune system, and has cancer-fighting compounds.
- Brussels Sprouts
Nutritional Spotlight: High in vitamins K, C, and B6, folate, manganese, and omega-3 fatty acids.
Why It’s Amazing: They can help lower cholesterol levels and are rich in antioxidants, protecting cells from damage.
Benefits
They’re rich in vitamins and minerals, notably vitamin K, essential for bone health. The chlorophyll in them has anti-cancer properties. How cool is that?
Berry Bliss: Nature’s Tasty Treasures for Daily Vitality
Types of Berries
There’s a berry for every taste, from blueberries to strawberries to raspberries.
- Blueberries
Nutritional Spotlight: Packed with vitamins C, K, and manganese.
Why They’re Fabulous: These little gems boost brain health, improve digestion, and are potent antioxidants fighting free radicals.
- Strawberries
Nutritional Spotlight: Abundant in vitamin C, folate, and manganese.
Why They’re Fabulous: They support a healthy heart, aid in skin vitality, and have anti-inflammatory properties.
- Raspberries
Nutritional Spotlight: High in fiber, vitamins C and K, and antioxidants.
Why They’re Fabulous: They assist in weight management, promote feminine health, and protect against premature aging.
- Blackberries
Nutritional Spotlight: Loaded with vitamins C, K, and folate.
Why They’re Fabulous: Enhance oral health, strengthen bones, and support cognitive functions.
- Cranberries
Nutritional Spotlight: Rich in vitamin C, fiber, and vitamin E.
Why They’re Fabulous: They’re known to prevent urinary tract infections, support heart health, and have anti-cancer properties.
- Goji Berries
Nutritional Spotlight: A great source of vitamins A and C, iron, and antioxidants.
Why They’re Fabulous: Boosts immune function, protects eyesight, and supports fertility.
Benefits
Berries are packed with antioxidants. They can reduce oxidative stress, lower the risk of heart disease, and give your skin that youthful glow. Ever heard of the term ‘berry good’? Now you know where it comes from!
Nutty Nourishment: Crunchy Powerhouses for Daily Thrive
Types of Nuts
Walnuts, almonds, cashews, you name it!
- Almonds
Nutritional Spotlight: Packed with vitamin E, magnesium, and healthy fats.
Why They’re Spectacular: Almonds can help lower cholesterol, nourish the skin, and manage weight.
- Walnuts
Nutritional Spotlight: High in omega-3 fatty acids, antioxidants, and folate.
Why They’re Spectacular: Walnuts support brain health, fight inflammation, and improve heart function.
- Cashews
Nutritional Spotlight: Rich in magnesium, iron, and vitamins K & E.
Why They’re Spectacular: They boost immune function, promote healthy vision, and uplift mood.
- Peanuts(technically legumes but often considered with nuts)
Nutritional Spotlight: Loaded with protein, healthy fats, and niacin.
Why They’re Spectacular: Peanuts support muscle growth and heart health and can provide sustained energy.
- Pistachios
Nutritional Spotlight: Abundant in antioxidants, fiber, and vitamin B6.
Why They’re Spectacular: They’re good for eye health, support balanced blood sugar, and aid in digestion.
Benefits
Nuts are powerhouses of omega-3 fatty acids, proteins, and fiber. They can help in reducing the risk of heart disease. Just remember, moderation is the key!
Grain Gain: Wholesome Bites for Everyday Energies
Types of Whole Grains
Quinoa, oats, barley – the world of grains is vast and varied.
- Quinoa(keen-wah)
Nutritional Spotlight: Packed with protein, fiber, and minerals like manganese and magnesium.
Why It’s A Star: Quinoa is gluten-free, aids digestion, and is an excellent protein source for vegetarians and vegans.
- Oats
Nutritional Spotlight: Rich in soluble fiber (beta-glucans), vitamins, minerals, and antioxidants.
Why It’s A Star: Oats can lower cholesterol, stabilize blood sugar, and promote heart health. Plus, they make a mean breakfast porridge!
- Brown Rice
Nutritional Spotlight: High in fiber, vitamins B1 & B6, and magnesium.
Why It’s A Star: Brown rice supports digestion and cardiovascular health and provides steady energy.
- Barley
Nutritional Spotlight: Abundant in fiber, vitamins, and minerals such as selenium.
Why It’s A Star: Barley aids in digestion, supports weight management, and helps maintain blood sugar levels.
Benefits
Whole grains lower the chance of heart disease, support weight management, and provide essential nutrients. Are you feeling grainy yet?
Fin-tastic Fuel: Oceanic Delights for Daily Vitality
Types of Fish
Salmon, mackerel, sardines – the ocean has much to offer!
- Salmon
Nutritional Spotlight: Abundant in omega-3 fatty acids, high-quality protein, vitamins B and D.
Why It’s Splendid: Salmon boosts brain health, supports cardiovascular function, and helps reduce inflammation.
- Tuna
Nutritional Spotlight: Packed with lean protein, vitamins D and B12, and selenium.
Why It’s Splendid: Tuna strengthens bones, supports muscle growth, and is heart-friendly.
- Mackerel
Nutritional Spotlight: Rich in omega-3s, vitamin B12, and selenium.
Why It’s Splendid: Mackerel promotes mental health, aids cell function, and is excellent for skin vitality.
- Sardines
Nutritional Spotlight: Loaded with omega-3s, calcium, vitamin B12, and protein.
Why It’s Splendid: Sardines are bone-boosters, heart helpers, and a sustainable seafood choice.
- Shrimp
Nutritional Spotlight: A good source of protein, vitamin B12, iron, and zinc.
Why It’s Splendid: Shrimp can support thyroid function, boost energy, and are low in calories.
- Oysters
Nutritional Spotlight: Packed with zinc, vitamin B12, and selenium.
Why It’s Splendid: Oysters enhance immune function, improve wound healing, and boost libido.
Benefits
Rich in omega-3 fatty acids, fish helps brain function and reduce inflammation. Fishy? Absolutely, but in a good way!
Creamy Cultures: Yogurt’s Probiotic Power for Daily Wellness
Types of Yogurt
Greek, regular, or even plant-based yogurt is out there for everyone.
Benefits
Yogurt is probiotic-rich, meaning it’s excellent for gut health. Plus, it’s a fantastic source of protein. How’s that for a creamy delight?
Legume Love: Bean Boosters for Everyday Balance
Types of Legumes
Lentils, chickpeas, black beans – the legume family is large and in charge.
- Black Beans
Nutritional Spotlight: Rich in protein, fiber, and antioxidants.
Why They’re Lovable: Black beans support heart health, aid in digestion, and can help stabilize blood sugar levels.
- Chickpeas (Garbanzo Beans)
Nutritional Spotlight: Packed with protein, vitamins B6 & B9, and manganese.
Why They’re Lovable: Chickpeas boost digestive health, support brain function, and are a staple in delightful dishes like hummus.
- Lentils
Nutritional Spotlight: High in protein, iron, and fiber.
Why They’re Lovable: Lentils assist in blood cell function, provide lasting energy, and are incredibly versatile in cooking.
- Kidney Beans
Nutritional Spotlight: Abundant in potassium, magnesium, and antioxidants.
Why They’re Lovable: They promote healthy muscles, aid in detoxification, and are a hearty addition to stews and chili.
- Soybeans (Edamame)
Nutritional Spotlight: High in complete protein, isoflavones, and essential amino acids.
Why They’re Lovable: Soybeans promote heart health, support muscle growth, and are a plant-based powerhouse for vegetarians and vegans.
Benefits
Legumes are full of fiber and protein, making them an excellent plant-based protein source. Hungry for hummus, anyone?
Egg-Cellent Elixirs: Nature’s Pocket Powerhouse for Daily Dynamism
Types of Eggs
From chicken to quail – eggs come in all shapes and sizes.
Benefits
Eggs are protein-packed and also provide essential vitamins. They’re the whole package, do you agree?
Avo-Allure: The Silky Superfruit for Everyday Radiance
Using Avocado
Sliced, mashed, or in guacamole – avocados are the real deal.
Benefits
Avocados are chock-full of healthy fats and fiber. Plus, who can resist a creamy avocado toast?
Culmination
It’s fascinating how nature offers such an abundance of health in the form of food. Comprise these healthy foods into your daily diet and pave the way for a happier, healthier you!
Remember, wellness starts on your plate!
