Each year brings a new slate of health and wellness trends, as many people try to hack their health with the hope of feeling and embracing their best.

Revitalize Your Family’s Table: Healthy Eating Trends for 2024

2023 was all about intermittent fasting, mental health, gut health, functional foods, etc.

Healthy eating isn't merely a trend; it's a lifestyle that fuels our bodies, minds, and spirits. The foods we consume directly impact our energy levels, mood, longevity, and overall health.

A healthy eating plan:

  • Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Limits saturated and trans fats, sodium, and added sugars
  • Controls portion sizes

 

SET A ROUTINE

The goal is to eat every 3 to 4 hours in order to keep your blood sugar consistent and for your stomach to optimally digest. Setting this schedule consistently across days can also help curb overeating which can lead to bloating or indigestion. Prepare most of your meals at home using whole or minimally processed foods

 

PROTEIN

A macronutrient is most discussed but under-consumed. Proteins in general will be a nutrient in demand, as it’s associated with weight control and muscle strength in athletes and older adults. Protein is essential for children to older adults. Each meal should consist of 45 percent fiber-rich carbohydrates, 30 percent healthy fats, and 25 percent lean proteins, such as white-meat chicken/ fish/ eggs.

 

HYDRATION
You need to stay hydrated all day every day, not just when it’s hot outside or you’re sweating it out at the gym. “When it’s cold we forget that,”

Focus on making sure you’re drinking enough water by employing tricks like keeping a water bottle at your desk or using an app to track how much you're drinking. If you drink lots of sugary drinks, try swapping them for plain water or herbal teas or simple lemon water

MINDFUL EATING

Mindful eating takes practice. Try to eat more slowly, chew thourougly, remove distractions, and stop eating when you are full.

The basics of mindful eating are sit, slow down, savor, simplify & smile.

Did you know that we eat 5% more when we stand and eat in a rush?

 

EAT THE RAINBOW

“Every fruit and vegetable has different colours based on the different minerals, vitamins, phytochemicals, and antioxidants it contains,” The more colours you paint your plate with, the more variation you're getting nutrient-wise. Plus, it keeps things interesting so you don't get bored.

 

 

 

 

 

READ THE MENU BEFORE YOU TO ANY RESTAURANT

If you eat out a lot, get in the habit of reading menus before you go to a restaurant so you can walk in with a game plan. Same goes for holiday parties- plan out in your head what foods you’ll opt for first, and which ones you can do without.

“You may not be perfect, but at least you’ll be better than if you walk in without a plan.”

 

EAT SLOWER

So many people have started having bloating issues which stem from a simple problem of not hurried eating.

Pause before taking a bite, and chew slowly and intentionally.This will help you bring your focus back to the task at hand (eating) and keep you from mindlessly scarfing down more than your body wants or needs.

NEVER LET YOURSELF BECOME STARVING

We all know how this goes. We get wrapped up in work, or kids, or whatever else is distracting us, and before you know it, it’s 3 P.M. and you haven’t eaten since 8 A.M. When we’re voraciously hungry, we give into not-so-healthy cravings, or binge on more than we need because our brains are telling us to EAT.

By planning out meals and snacks throughout the day, you can prevent this from happening.

KEEP MEALS MEDIA FREE

We tend to eat more mindlessly in front of the TV. We also don’t taste and experience the food as much because we’re distracted. One approach is to create a designated eating area, such as the dining table, and make a conscious effort to eat meals there instead of in front TV. 80% of the mindless eating happens when you are watching some show and eating.

 

 

INCLUDE WHOLE GRAINS IN YOUR FAMILY’S MEAL PLAN

 

When grocery shopping for bread, rice, pasta, cereal, crackers and more, choose the whole-grain options. Look for whole grain to be the first ingredient on the ingredient list.

 


 

CHOOSE HEALTHY FATS

 

Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat. “Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

 

 

BE A GOOD ROLE MODEL

It’s hard to expect your kids to eat their vegetables if you’re not eating yours. Teach your kids and show by example what healthy foods are and how much we should be eating to keep our bodies healthy.

 

READ INGREDIENT LABELS

Packaged foods we buy at the grocery store can have a lot of unnecessary ingredients. The only way out is nutrition education and learning how to read food labels. Buying foods with a shorter list so that you’re eating the nutrients that are naturally in foods is a good way to stay within healthy limits of things like fat, carbs, and sugar. Make sure the item doesn't have too much saturated fat, trans fats or sodium.

 


INCORPORATE EXERCISE

 

Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

 

PRIORITIZE SLEEP

 

Sleep is critical for overall health, thinking, concentration and memory. Our kids simply won't test as well in school or be able to focus in class or during their after-school activities, if they don't get enough Sleep is vital for your emotional wellbeing in other ways, too.

 

MANAGE STRESS

Regular physical activity is an important step in reducing your stress and improving your health. Physical activity can help regulate your hormones and offset the negative effects stress can cause on your body. Aim to complete 30 minutes of moderate physical activity per day on most days of the week.

 

Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out. Take care of your body. Take deep breaths, stretch, or meditate. Try to eat healthy, well-balanced meals.

 

Consistency leads to success. It’s about progress, not perfection