top 10 healthy food trends in 2023
As a year unfolds, the landscape of nutrition undergoes transformations, unveiling captivating and inventive trends in healthy food. These emerging patterns not only entice the taste buds with nourishing flavors but also mirror the expanding consciousness surrounding sustainable consumption and comprehensive wellness. Within this article, I’ll explore the top 10 healthy food trends that have defined 2023.
Plant-Based Powerhouses
Plant-based food options have been on the rise for years, and 2023 will see an even greater emphasis on plant-based eating. More people are embracing whole plant-based food such as vegetables, fruits, legumes, whole grains, nuts, and seeds as the foundation of their diets, reaping the benefits of increased fiber, vitamins, and antioxidants. A plant-based diet does not necessarily mean vegetarian or vegan—it’s simply a diet that’s comprised of mostly plants. The Mediterranean diet is a great example of a plant-based diet.
Regenerative Agriculture
Eco-conscious eating supports sustainable and regenerative agriculture practices, which are gaining momentum as we become more conscious of the environmental impact of our food choices. This trend emphasizes farming methods that promote soil health, biodiversity, and carbon sequestration, resulting in healthier ecosystems and nutrient-dense produce and aminal-based protein.
Flexitarian and Reduced-Meat Diets
Flexitarianism, which involves primarily plant-based eating with occasional meat consumption, is becoming increasingly popular. Many individuals are opting for diets that prioritize plant-derived foods while occasionally including sustainably sourced animal products, aligning with both health and environmental considerations. This newly-named diet is similar to the Mediterranean diet and other plant-based diets.
Functional Foods for Immunity
The ongoing focus on health and immunity has spurred a demand for functional foods that support immune function. Ingredients like elderberry, medicinal mushrooms, and adaptogens are being incorporated into diets to enhance the body's natural defense mechanisms. When selecting these products, review ingredient sources and quality and opt for products that undergo third-party testing.
Gut-Health Boosters
A flourishing gut microbiome is essential for overall well-being, and people are recognizing the importance of feeding their gut with prebiotics and probiotics. Foods like kimchi, sauerkraut, kefir, and kombucha are becoming staple items as awareness of their gut health benefits spreads.
Upcycled Foods
In the fight against food waste, upcycled foods are gaining traction. These foods utilize ingredients that might otherwise be discarded, creatively transforming them into nutritious products like snacks, flours, crackers, nut butters, and beverages. You can now find “ugly” dried fruit, chocolate chip cookies, carrot crackers, and sweet potato puffs in addition to market boxes like Imperfect Foods and Misfits Market.
Innovative Alt-Milks
The world of plant-based milk alternatives is expanding beyond almonds and soy. Innovations using ingredients such as oats, hemp, flax, and even watermelon seeds are making their way into the market, providing dairy-free options that cater to various taste preferences and nutritional needs. I recommend using nut or seed-based milk with minimal ingredients and no added oil or sugar.
Less Sugar, More Natural Sweeteners
Reducing sugar consumption remains a priority for many. Natural sweeteners like monk fruit, stevia, and erythritol are gaining traction as alternatives to refined sugars, allowing people to indulge in sweetness without the negative health effects of excess sugar. As these products are fairly new, I recommend using them sparingly as we collect more information on their impact on overall health.
Ethnic and Global Flavors
Food enthusiasts are becoming more adventurous with their palates, exploring a wider array of global flavors and spices. Dishes inspired by cuisines from different parts of the world, such as Middle Eastern, African, and Southeast Asian, are being incorporated into everyday meals. Exploring new flavors and spices is a great way to have fun in the kitchen while increasing variety in your diet.
Cognitive Health-Boosting Foods
As awareness of brain health grows, there's an increasing interest in foods that support cognitive function. Mood-boosting foods like fatty fish rich in omega-3 fatty acids, blueberries packed with antioxidants, and leafy greens abundant in nutrients are in the spotlight for their potential brain-boosting benefits. Focus on a balanced diet rich in whole foods and healthy fats.
The Bottom Line
The healthy food landscape in 2023 is an exciting fusion of wellness, sustainability, and culinary creativity. From the rise of plant-based eating to the exploration of global flavors and functional foods, these trends reflect a growing awareness of the profound impact our food choices have on our health and the planet. By embracing these trends, you can enjoy delicious and nutritious meals and contribute to a more sustainable and vibrant future. To maximize these trends, consider seeking guidance from a nutrition consultant or a Registered Dietitian Nutritionist in San Francisco. They can aid in curating a healthy weeknight meal plan and provide you with an invaluable personalized healthy food product list.
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.