“WHAT’S NEW” ?
Nutrition trend in 2024 is about Longevity , Sustainability and overall wellness. The need of balanced diet rather than a fad diets and quick results would be more emphasised in the coming years ahead.
On set of every year creates a kind of trend in every individual , everyone decides to start dieting ,start walking or exercising but as the days progress they slowly loose interest and drop the idea.
So, to have a healthy life style its very important to have the interest throughout the year and this can be achieved only when there are life style changes made on regular basis.
Strength and longevity :
Here quality of life becomes important for living long, to have longevity its very important to have healthy life style
changes and a balanced diet incorporated at every stage of our life.
Personalization :
Nutrition and exercise plan are to be tailored or personalized to everyone, we cannot have a general diet plan or a exercise plan because each individual is different and the plan has to be tailored to their needs based on their gender, age , and profession.
Sustainability :
Sustainability is the ability to maintain or support a process over a period of time.
In the current trend sustainability is expected to be focussed in many forms like ;
- Adopting plant based foods.
- Adopting to sustainable packaging.
- Adopting to foods which are naturally produced.
- Recycling and composting.
Overall wellness :
This includes being healthy mentally and physically , this in turn is connected to food and nutrition, exercise and healthy life style. As the quote says ” a healthy mind is a healthy body “
Nutritional part of the trend:
Carbohydrates:
Low carbohydrate diet can give a significant improvement in insulin resistance and other risk markers for cardiovascular diseases
Low carbohydrate diet are safe for general population but may require knowledgeable medical supervisor for a set period of time for certain conditions like type 1 and 2 diabetes and weight reduction programme.
Here selection of carbohydrates play a vital role, selection of complex carbohydrates like whole grains , beans , peas and vegetables which takes longer time to release glucose is more advisable than simple carbohydrates like refined sugars , candy , soft drinks etc. simple carbohydrates like fruits, milk and milk products are a better option than refined products.
Protein:
Its not the quantity of protein that matters its the quality that matters. when a protein gives all nine essential ammino acids then its a complete protein , most of the animal sources is a complete protein except soy.
Dietary fats:
Dietary fats : Fats are the essential nutrient that is required for our body , it is essential for blood clotting , muscle movement , build cell membrane , it is also very important for the absorption of certain vitamins.
Good fats include mono unsatuarated and poly unsatuatated fat.
Bad fats are trans fat, eating foods rich in trans fat increases the amount of harmful LDL cholesterol in the blood stream and reduces the amount of beneficial HDL cholesterol. Trans fat creates inflammation , which is linked to heart diseases , stroke , diabetes and other chronic conditions.
Vitamins and minerals:
A large amount of fruits and vegetable gives us sufficient amount of vitamins and minerals required for the body ,so it is essential to in-corporate vegetables and fruits in our daily diet. Its very important to include vegetables in the form of sabzi or raw salad and make sure to have the vegetables first and then the main course.
Fruits also gives us large amount of vitamins and minerals, vitamin -C rich fruits like oranges , lime , grape fruit are good for everyone in general. Its important to include fruits in our daily diet, diabetic people can also take citrus fruits like apple, pear, avocado etc.
Fiber and fluids:
Dietary fiber also know as roughage or bulk includes the parts of plant foods your body can’t digest , but its very important to include fiber in our daily diet as its associated with a lower risk of heart diseases , stroke , type 2 diabetes and bowel cancer. Choosing foods with fibre can make us feel fuller, while a diet rich in fiber can help digestion and avoid constipation.
Water:
Water constitutes to 50% to 70% of your body weight, our body depends on water survive ,every cell , tissue and organ needs water to function properly. Its recommended to take atleast 3 litre of water every day and its also advisable to have water as soon as we wake up because our organs will be dehydrated by the time we get up from sleep.
Having water before every meal is recommended in recent trend as it aids in smooth digestion and also gives a sense of filling.
References:
- https://khni.kerry.com/trends-and-insights/ten-key-health-and-nutrition-trends-of-this-year/
- https://www.nutritionnews.abbott/healthy-living/diet-wellness/a-look-at-2024-nutrition-trends
- https://nutrition.org/15-trending-nutrition-research-articles-from-2021/
- https://nutritionstudies.org/how-to-get-all-your-vitamins-and-minerals-from-plant-based-meals/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10937533/
- https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
