Getting back into healthy habits in the new year doesn’t have to be a difficult process and making sure you’re eating right can be your first step.
Many people’s first thoughts when it comes to eating healthy is the dreaded diet but it doesn’t have to be as strenuous – or depressing – as cutting out your favourite potato dish or that steak dinner you look forward to.
Every year starts with new trends, be it in fashion, beauty or living a certain lifestyle.
Eating is no different but it’s important to understand that each person is unique and has complex nutritional needs before you jump onto any trendsetting bandwagon.
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TRUELOVE has all the information from registered dieticians and spokespeople for the Association for Dietetics in South Africa (ADSA) to explore and get to the bottom of nutrition trends so that you can finish 2024 off strong.
1. Demystifying intermittent fasting
Pros
Intermittent fasting, which is rooted in ancient practices, has seen a resurgence in popularity for both weight loss and general health benefits. This involves periodic fasting from eight to 16 hours per day without food or drink to prompt the body to switch from carbohydrate to fat utilisation for energy.
Registered dietitian Carmen Basson says, “While intermittent fasting can lead to short-term weight loss, at just three to eight percent, its efficacy is comparable to other diet restriction methods. Potential benefits may include changes in appetite hormones, particularly leptin reduction, which may aid those with overweight and obesity.
“There is research to show that intermittent fasting may be beneficial for those individuals living with Type 2 diabetes as it helps to improve blood sugar control. However, the practice doesn’t appear superior to other methods for reducing heart disease risk factors.”
Cons
One of the pitfalls of intermittent fasting can be the tendency to binge on unhealthy foods during the eating window and care must be taken to consume good quality, nutrient-dense meals and snacks. Another concern is where the weight loss due to intermittent fasting comes from.
Carmen explains, “All types of intermittent fasting regimes have been shown to help people consume less energy, which – in turn – creates an energy deficit. However, if the weight loss you experience comes from a reduction in muscle mass, this may lead to a slower metabolism, which can cause a weight plateau and make further weight loss harder.”
2. Exploring eating for mental health
In our fast-paced world, the pursuit of a balanced and fulfilling life has led many to explore unconventional paths, including the relationship between nutrition and mental well-being.
Dietitian Elske Rich sheds light on the rising trend of ‘eating for mental health’, emphasising the impact of diet on emotional well-being.
Eating for mental health includes vitamin D-rich foods, wholegrains, fruits and vegetables and unsaturated fats like omega 3 fatty acids as research has shown that these foods may have a positive impact on our mood and mental health.
Elske advises, “We have to think about how we can add these foods to each meal by making practical food swops, such as choosing wholegrains over refined ones and changing out saturated fats like coconut oil or butter for olive or canola oil, which are unsaturated fats.
“Examples of vitamin D rich foods include tanned mushrooms (achieved by exposing edible mushrooms to sunlight for 10 minutes prior to cooking) and eggs. In addition, omega 3 fatty acids can be included in your diet by regularly consuming fish and nuts.”
3. Embracing plant-based eating
We’ve all heard of the importance of getting our ‘five-a-day’ when it comes to the consumption of vegetables and fruits. Carmen notes that this can be a good place to start — but it may be an outdated concept as it doesn’t consider the 40 trillion microbes living in our gut, which all need different types of plant foods to flourish.
Carmen shares some suggestions for including plant-based eating into your routine and says, “Make a commitment to a simple change such as meatless Monday’s. These can be tasty meals that include legumes such as lentils, baked beans, chickpeas or butter beans. If this is a little extreme for you, start with dishes containing small portions of fish or even chicken to reduce your red meat intake.
“You will find that mushrooms and brinjals make excellent meat substitutes for numerous meal and sauce recipes. Make a habit to choose higher fibre whole grains, which means looking at the food product label and choosing options with greater than six grams of fibre per 100g of a product. Eat plenty of vegetables and fruits. This can be achieved by making vegetables and salads the basis of each meal and include fruits as well as nuts as snacks.”
4. Approaching routine probiotic supplementation with caution
Probiotic supplementation is usually prescribed by medical practitioners as an acute measure to protect the vulnerable immune systems of children and the elderly or in the case of antibiotic use, which can negatively impact the gut biome.
Elske points out that the current trend to self-medicate probiotic supplements daily is unlikely to lead to overconsumption but routine use may cause side effects such as uncomfortable bloating and nausea.
“It’s important to know that probiotic supplements are not strictly regulated leading to variations in quality and potency. Routine probiotic supplementation can be pricey, hiking up your monthly budget when the efficacy is actually uncertain.
“You may get better results for using probiotics to balance gut health by focusing on consuming quality foods and drinks that include identified probiotic strains. Yoghurt, buttermilk, kefir, sauerkraut, kimchi, miso, kombucha and some cheeses contain probiotics that are part of the fermentation process, and these can be included in a healthy eating regime.”
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5. Incorporating healthy snacking
Healthy snacking has emerged as a significant trend that is sure to gain momentum in 2024. Registered dietitians see this rise because many are understanding the importance of balanced, regular eating habits for sustained energy levels, improved metabolism and overall well-being.
More people are moving away from the traditional three-meal structure toward more frequent, smaller and nutrient-dense snacks.
Kgadi gives some tips on trying out healthy snacking in 2024.
“The healthy snacking trend may suit some with busy, on-the-go lifestyles but it can be challenging to ensure that your eating is balanced and portion controlled. It’s important that your snacks include a variety of foods to meet your protein, healthy fat, energy and micronutrient needs.
“For example, a boiled egg, carrot sticks and a small portion of nuts can be a sufficient snack. Keep well hydrated by drinking plenty of water between your snacking. It can help to keep a snack food diary to keep track of your daily food consumption.”