Dietitian’s thoughts on predicted 2022 Food Trends
2022 has arrived (very quickly might I add!) and here are some of the top predicted food trends on the rise. As an Accredited Dietitian I provide you with my evidenced based thoughts and how you can make these trends sustainable and practical!
BRAIN FOOD CONTINUES TO RISE
We continue to see the link between brain and mental health and how specific foods can influence our brain longevity. Given the pandemics antics on mental health, it is predicted that In 2022, people will be more focused on the connection between mental health and best foods to eat for brain longevity. One of the diets that has been viewed the most pertinent to brain health is known as “The Mind Diet”. This particular diet is a blend between the Mediterranean Diet and the DASH Diet, both of which support anti-inflammatory properties in the body and particularly encourage foods which help to reduce ones risk of Alzheimer Disease and dementia.
People are searching for the best foods to eat for better brain function and ways to keep the brain sharp as we age. Since the the “mind diet” is a blend of two of the best well researched “diets”, I can 100% support this trend as a sustainable and highly practical lifestyle change.
Here are my top 5 foods to include in your daily diet to nourish and sharpen your brain!
Eggs & Poultry - both rich in Choline, a nutrient pertinent for brain development and plays an important role in producing a neurotransmitter to regulate memory and mood.
Oily Fish - essential for the delivery of DHA & EPA Omega 3 Fats to reduce brain inflammation and used to build and strengthen the brains solid matter and prevent cognitive decline.
Olive Oil - contains Oleocanthol Compound which provides antioxidant and anti-inflammatory properties associated with neuroprotective effects.
Whole Grains & Legumes - magnesium present in both grains and legumes helps our brain cells to convert and use energy from the food we eat and prevents overstimulation of nerve cells which can cause cell death & consequently damage to the brain.
Berries - the powerhouse of antioxidants, particularly flavonoids, which strengthen the connection between neurons, providing a smooth communication pathway for improved memory, learning & cognitive function.
SUPPORTING SUSTAINABLE IMMUNITY
Definitely a trend I can whole heartedly support as long as the food trends are safe and sustainable for YOU. Tweaking our lifestyle in a way that nourishes and supports our immune system everyday prepares our bodies for when we unfortunately might fall sick, helping to reduce the severity of symptoms and making the duration shorter. Strengthening our immune system comes with time and ongoing repetition, just like maintaining our cardiovascular and muscular strength we need to continue practising healthy and beneficial routines to reap ongoing benefits.
Here are my top foods & nutrients to include in your daily diet to strengthen your immune system!
Citrus & Dark Greens - provide Vitamin C which acts as an antioxidant to the body providing anti-inflammatory properties and supporting several cellular functions within the gut as well stimulating white blood cell production to effectively protect our bodies from illness and infection.
Oily Fish - Vitamin D present in oily fish, is crucial for the activation of immune cell defence
Fruits & Vegetables (onion, apples) - Quercetin is an antioxidant that helps to fight free radicals in the body and stress at a cellular level.
Kefir & Legumes - together probiotics and prebiotics provide a synbiotic effect by strengthening and increasing the number of live micro-organisms in the gut aiding in sustainable and healthy immune response.
Be mindful of misleading claims for specific supplements and powders that market improved immune support. Always start from the very bottom, as I always say… no point supplementing a poor diet!
ALCOHOL FREE DRINKS HERE TO STAY
Who would have thought drinks that still provide sophistication, taste and joy, but without the “buzz” would be on the rise! Non-alcoholic beer, wine, cider and spirits have increased by more than 83% in the last 12 months and it seems this trend is here to stay!
Whilst the number of “ex-drinkers” in Australia has gone up from 1.5 million to 1.9 million over four years, consumers should still be mindful of the type of non-alcoholic drink they choose and what they mix it with…especially with more companies jumping on board with the trend. The total kilojoule/calorie content varies significantly between products. Though, most non-alcoholic drinks contain less than half the amount of energy than full-strength varieties, with wine, beer and spirits containing the lowest, however still cider topping the ladder in the non-alcoholic realm.
If you’re searching for a healthy twist in 2022 and steering away from the alcoholic beverages, I recommend keeping a watchful eye on your chosen non-alcoholic beverage and ensure its not served with sugary mixers!
Here are my top low calorie, low sugar non-alcoholic brands!
Seedlip non-alcoholic spirits are filled with natural ingredients, no artificial flavours and or sugars.
Mcguigan Wines contain <55 calories per 250mL glass and naturally lower in sugar but great tasting!
Heaps Normal Quiet XPA Beer is Australian made, with only 76 calories per can and <6g sugar.
FUNCTIONAL ‘ENERGY’ BEVERAGES ARE THE NEW GURU
Lastly, the fancy ‘functional beverages’ that are hustling supermarket stores with their colourful claims and packaging. The real question is…are they worth the hype and are they safe?
We know generic energy drinks like red bull, V energy and Monster are ladened with sugar or artificial sugars and chemicals that health conscious consumers are steering away from. Thus, the reason for introducing functional beverages created by companies to deliver energy boosting nutrients, claiming mental performance and clarity.
These particular drinks contain and promote substances known as ‘nootropics’. Think B Vitamins, turmeric, L-theanine, and or caffeine. Nootropics have been around for a very long time and used individually by many, particuarly athletes to help reduce the onset of fatigue, optimise brain function and improve overall performance. The difference now is that they are becoming increasingly more popular within the field of science and now companies are jumping on board to boast these benefits to general consumers.
Whilst nootropics are definitely on the rise and I recommend some to specific individuals, it is important that for a general consumer, there still is little evidence to support the health consequences of the combination of these functional ingredients in one drink. These drinks certainly serve a purpose and are lower in calories, sugars and artificial sugars, however drinking these options with caution and in moderation is my professional and evidenced based recommendation unless individually guided by a doctor or dietitian.
Here are three examples for individuals in need for a little ‘energy boost’ without the aded sugars & nasties!
Shine - they sell a range of flavours in cans and bottles online and at local wholesalers i.e., Coles
Nexba Nootropics - a range of flavours are sold at local wholesalers i.e., Woolworths
Arepa Lite & Sparkling - Australian brand sold online
Ps. please note, if you’re an athlete please consult your sports dietitian before consuming or to ensure the product has been appropriately batch tested and or safe to consume for you individually.
