As one year closes and the next year begins, it’s always fun to look at what could be the nutrition trends in 2024. While I don’t have a crystal ball, I can look to see what products have popped up in the grocery stores and what topics/recipes are trending on ‘google analytics‘. Every year after the pandemic people have been looking towards not only what will impact their health in the present but also in the long-term. Additionally, people are looking to see the impact they make on the environment.
Will there be one veggie that stands out from all the rest? Kale and cauliflower are still trending to this day, but will another one take the spotlight? Might it be mushrooms? Or is there a simple focus in general on eating more plants? Focusing on your health is NOT about completely cutting out foods we enjoy but rather finding your balance and rhythm. Here’s what I think (from what I’ve seen) will be the nutrition trends in 2024 as it relates to food, health and wellness.
Hydration
As a dietitian I’m always encouraging patients to stay ‘hydrated’. With social media trends like ‘WaterTok’ and Stanley Tumblers being all the rage (and a perfect gift might I add), staying hydrated probably isn’t so much of a surprise. It really is a common theme with patients wondering how to ‘drink more water‘ and ‘is there anything other than water’ that patients can drink. THE best way to hydrate is with water and foods that we eat, i.e., fruits and vegetables. As we’re starting to see more of a connection between hydration and both physical and mental health, hydration as a trend is here to stay.
It’s All About the Sauce
Datassential, a top food and beverage data collector, is predicting Caesar salad dressing will be will loved outside the typical romaine base. Think using the caesar dressing on roasted asparagus and/or making a Caesar salad but with kale.
My prediction is that more and more people will start to see how versatile having different ‘sauces’ on hand can be, not just Caesar salad dressing. My go-to always and forever is a grain bowl. I’ll roast vegetables, make my grain and protein for the week and switch out different sauces that end up making the bowl taste different. I’m not suggesting you eat the same thing over and over, but rather think of different condiments/sauces you can have to make dishes come to life and not seem so drab and boring. Always in my freezer and ready to go: Basil Pesto and Chimichurri. And for dressings that can serve as marinades, either my Lemon Vinaigrette or Balsamic.
Functional Beverages
Hydration is on the list of trends and what better way to stay hydrated than using a ‘functional beverage’ to do the trick? Alternative coffees have been trending for some time. Last year energy drinks were all the rage and unfortunately even with teens. With any drink, make sure you know what it is that you’re taking in. And if it is high in caffeine, be mindful of your caffeine intake throughout the day as some of these ‘energy’ drinks/functional beverages can have more than twice the amount of caffeine as compared to a simple cup of coffee.
Prebiotics/Probiotics have also been trending over the past few years as we’re seeing the link between gut health and many different chronic diseases. Enter prebiotic and probiotic ‘sodas’, electrolyte-infused beverages, and other options that list their drinks as having ‘health benefits’. Again, be careful with what you’re drinking, are they promising energy, motivation and improved gut health? Or will it simply bring too much caffeine and a little gas and bloating? This is the term ‘functional beverage’ that you’ll see added to the list of what’s trending in the year to come.
Gut Health
Just as we are starting to see functional beverages touting they have ‘prebiotics’, know it’s all in the interest of gut health. How can we improve the health of our microbiome? Enter prebiotics and probiotics. By consuming a large number of different plant fibers, this gives the building blocks for more diverse bacterial populations. Some studies suggest as many as 30 different plants per week are how much we need each week to help create that diverse microbiome. The real take home message is to incorporate as many different plants as you can (since we start becoming creatures of habit and eating the same ones). The more diverse your diet is the stronger your gut microbiome becomes.
High-Protein Snacks
Every so often one nutrient trends in popularity. Protein has been on the rise over the last few years: protein-oatmeal, protein-pancakes, etc., and this coming year you’ll see everything marketed as ‘protein’ in your snacks! Protein is an incredibly important nutrient to help our bodies stay strong and also feel satiated. With my patients I’m always encouraging them to make sure all their nutrients: complex carbs, lean protein, and fiber, are part of both their snacks and their meals. More snack options will be available, ensuring you are able to incorporate protein throughout the day: classic nuts, trail mix, and yogurt, just to name a few. Again, don’t get crazed thinking you need a ‘protein’ bar if you can simply eat a handful of nuts.
Foods For Menopause
Celebrities like Drew Barrymore and Naomi Watts are opening up about menopause in the public eye and no longer is this topic ‘taboo’. More and more resources are available for menopause and perimenopause and Google is starting to see an increase in health trends related to this time in a woman’s life.
Whether you’re looking for foods that will help relieve menopause symptoms and/or help with hot flashes, it’s important to keep in mind that women are losing muscle mass and their metabolism is slowing down. Rather than focus on ‘calories’, the key is once again to focus on the quality of the food we’re consuming. In October I attended a nutrition seminar on this very topic. One of the key takeaways for me is that protein is one of those nutrients that we actually need more of and are not getting enough as we continue through the life cycle. Maybe those ‘protein’ snacks might know a thing or two. Regardless, we’ll see a focus on a menopause-friendly eating pattern with less stigma on the topic.
No Added Sugar
As a dietitian this makes my heart happy. However, it’d also make my heart happy to see less products promoting they’re made ‘refined sugar free’ as a way to confuse consumers. However, we now can see on nutrition labels the line for ‘added sugars’ and can tell how much a product has. Remember, it doesn’t matter if it’s honey, agave, maple syrup, or sugar, sugar is sugar. And we’re aiming for less added sugar overall. As always, first identify where your added sugar is coming from, next add up how much you’re actually taking in, and finally aim to start reducing where you can. 6 teaspoons of added sugar/day, equal to 24 grams of added sugar, is all you need. Fruit is considered natural and not included in our added sugar intake for the day.
The date bark trend was super popular in 2023 as other desserts using dried fruit as a natural way to sweeten. My date caramel is just dates, and my chocolate covered dates with peanut butter are nice options to make. (Yes, there is added sugar in the chocolate, however, it’s minimal as I used dark chocolate). Remember, we’re aiming to reduce our total intake of added sugar and the importance is knowing how much we’re consuming so we know where to start to cut back.
Mocktails
Nonalcoholic drinks have become more popular over the years and I believe it’s only expected to keep growing in popularity. More and more people are seeing what ‘sober curious’ looks like with not only Dry January but also Sober October. As with anything I always caution people in looking at their total intake and creating awareness with how much they might be taking in. Mocktails can be a ‘better for you’ alternative, however, it’s not always a great substitute if it’s filled with added sugar type drinks. (and additionally, if you’re trying to be ‘sober curious’ sometime the simple ritual of ‘having a drink’ might be part of the actual problem).
However, these alcohol-free beverages are meant to have flavor without the alcohol. People want to feel social while having their drink experience feel as though they were ordering a cocktail. Haven’t created a mocktail yet for the blog, but thinking as this is starting to trend, I might just have to!
Ice Baths and Cold Plunges
Touted for ‘helping with inflammation’, cold plunges are being added to daily routines and yes, celebrities are endorsing this current said trend. There can be truth that a cold plunge will help increase circulation, possibly help increase your metabolism, and decrease muscle soreness. However, it’s also important to point out that a cold plunge can also cause hypothermia and cold shock if you’re not careful. Please talk to a healthcare professional to help you decide what’s best for you and your health before trying the latest celebrity trend. Please and thanks.
Interest in Weight Loss Medications
Let me tell you the number of patients coming into the office requesting for a prescription for a weight-loss medication. While some are warranted, many are not. Not to mention that most insurance companies are not approving the medications for weight loss. I wish they’d jump on board and see it not as a cosmetic thing and an actual impact on patient’s health. However, the interest in these medications is here to stay. (some are marketed towards people with Diabetes and some are marketed towards weight loss).
As mentioned, interest in these medications is here to stay. These medications aren’t right for everyone and should be taken with precaution, as with any medication, however, they are a safe option for many people with obesity. I always tell patients that ‘we put too much weight on weight’ and rather the focus should be on looking to improve our lifestyle: sleep, stress, movement, and our eating habits. ALL of these are contributing areas to our overall health and ultimately can impact many different chronic health conditions. How is your sleep? What tools do you have for stress management? What movement (exercise) brought you joy today? These are the questions that we should be asking ourselves. The goal is to improve our health.
So there you have it. A round-up of possible nutrition trends for 2024. As a dietitian I love to see what new products are out there (none of these are endorsed/sponsored), but I also love to let you know which ones are full of hype and great marketing. Here’s to 2024 and a year filled with health and wellness. Cheers!
