The past year has had some notable food moments: Who can forget the girls’ dinner, immunity-boosting wellness shots, and cottage cheese and pickles in absolutely everything? But now we can look forward to the exciting new culinary innovations that await us.
Many of these innovations stem from ongoing research that highlights the role that food and nutrition play in the risk of developing chronic diseases, and how nutrition affects daily functioning, energy levels, and even mood and mental health. Experts predict that there will be a continued emphasis on new and better plant-based foods, as well as foods that nourish our gut with pre-, pro- and post-biotics.
To discuss these and other emerging trends, we have Kelly Kennedy, RDN, dietitian at Everyday Health, Sammi Brondo, RD, a dietitian based in New York City, Lauren Twigge, RD, owner of Lauren Twigge Nutrition, and Diana Wind, RD consulted. , a nutritionist at Inspira Health. Here they share their thoughts on the top healthy eating trends we’re likely to see in 2024.
1. Eat frugally
Food prices are starting to hit the brakes, but they are still not what they used to be. However, there is a silver lining for home cooks. According to data from the United States Department of Agriculture (USDA), all food prices are expected to rise 1.2 percent in 2024. While the cost of eating away from home is expected to rise by almost 5 percent, the price of eating at home is actually expected to rise. fall slightly.
“Many people, especially those with larger families, will need to look for affordable options to stay within budget,” says Kennedy. “I definitely think people are going to start paying more attention to where they put their food dollars.” Cheap protein sources, such as canned fish, canned beans and legumes, could remain popular, while more expensive cuts of meat could secure their place in the backseat.
2. More proteins, less meat
As a side note, in 2023, plant-based meat options were all the rage. A year later, consumers will no longer need the guise of a fake burger or sausage to continue embracing non-meat protein sources. “The protein trend will continue into 2024, but I think consumers are increasingly looking beyond the meat aisle, or even the plant-based meat aisle,” says Brondo. Instead, they’ll turn to whole food sources like eggs, tofu, cottage cheese, beans and even bread to reach their protein goals, she adds. For many, this meets two concerns: that of animal and environmental ethics and that of saving money. (According to a report from Gro Intelligence, beef prices are expected to reach new records in 2024 and chicken prices will remain volatile.)
Whole Food Markets’ 2024 Trend Report confirms this view, adding that simple, protein-rich products featuring mushrooms, walnuts, tempeh and legumes are expected to steal the spotlight over complex meat alternatives with a laundry list of ingredients. This trend is consistent with the growth we’ve already seen in the plant-based food space, and the boom is expected to continue. In fact, according to a report from Research and Markets, the plant-based food market is expected to exceed $75 billion. by 2028, compared to $41 billion in 2022.
3. Plant-based seafood
What started as toes dipping into the plant-based fish pond via vegetarian sushi rolls and the like is becoming a full-on immersion thanks to the canned fish trend that will catch up in 2023. In response, plant-based packaged food brands are bringing vegetarian and vegan consumers their own versions of the salty snack in the form of carrots like lox, scallop-flavored trumpet mushrooms, and root vegetable konjac in sushi rolls and poke bowls, according to Whole Foods Market .
4. Environmentally conscious drinking
The interest in minimizing food waste in favor of environmental conservation will continue from 2023, this time with an emphasis on sustainable water extraction. According to Whole Foods Market, new water brands use water from fruit byproducts that would otherwise be thrown away. A new Regenerative Organic Certification also requires soil health initiatives that will help conserve water. In addition, non-governmental organizations are showing their support for farmed oysters to enable both the natural filtration of water through aquaculture and the restoration of coastal ecosystems.
Food waste has come under increasing scrutiny in recent years, but is still a major problem: according to the Food and Drug Administration (FDA), more than a third of the U.S. food supply goes to landfills or compost piles. In the past, meal planning has helped families manage household waste, Kennedy says, but now manufacturers are tackling the problem as well.
5. Functional foods
If you haven’t yet paid more than $10 for an immunity-boosting juice at your local smoothie shop, you’re in luck: There’s plenty of time to hop on the trend. According to an industry report, the U.S. functional foods market is expected to grow nearly 9 percent between 2022 and 2030, and Twigge says 2024 will be their biggest year yet.
Functional foods are “a food that provides a health benefit beyond basic nutrition and that demonstrates specific health or medical benefits, including the prevention and treatment of disease,” according to the United Nations Food and Agriculture Organization (FAO).
Twigge goes one step further and adds that people are increasingly turning to food as medicine. “In fact, the importance of this topic is becoming so apparent that the White House recently developed a Food as Medicine Initiative that aims to reduce diet-related diseases and food insecurity, with the goal of improving health and racial equity,” she explains. Not to mention the popularity of Live to 100: Secrets of the Blue Zonesa 2023 Netflix docuseries about global diets, traditions and practices for longevity, has sparked increased interest in the subject.
Some other examples of functional foods include magnesium-containing nuts and milk for muscle relaxation, says Twigge, or chocolate with added chamomile and valerian for potentially better sleep. There are also countless foods fortified with probiotics and fiber for gut health, but don’t feel like you have to look for frilly packaging with big promises to cash in on the power of nutrition. “Specific nutrients such as fiber [found in beans]antioxidants [found in citrus fruits]and probiotics [found in fermented or pickled foods] are great examples of things to look for when choosing functional foods,” says Twigge, “as these nutrients are well documented to support health and reduce the risk of disease.”
6. Choline
“Vitamin D, magnesium and collagen have all had their time in the spotlight, and next year I think it’s choline’s time to shine,” says Brondo. Choline is a nutrient that the brain and nervous system need for mood regulation, memory and muscle control, according to the National Institutes of Health. Additionally, it helps form the membranes surrounding the body’s cells, and although the liver produces a small amount, most choline is absorbed through food sources such as beef, chicken, eggs and broccoli, says Brondo. It is also available in supplement form.
“Choline is also especially important during pregnancy because it supports proper brain and spinal cord development,” says Brondo. “Its importance is finally starting to be more recognised. Most people don’t get enough of this nutrient, and it’s not always included in prenatal supplements.” So make sure you eat choline-rich foods and make sure your prenatal vitamin contains choline.
7. Food for your intestines
People are interested in caring for their gut health, even though there are still many questions about which foods are best and whether to take supplements. “Gut health will continue to be a growing area of interest in the coming years as the connection between gut health and total body health is made,” says Twigge. “In fact, research supports that a healthy gut microbiome can have benefits beyond just digestion and brain health, supporting mood, sleep, reducing the risk of disease and more.”
Probiotics—including yogurt, kefir, kimchi, sauerkraut, fermented cheeses, tempeh, miso, pickled vegetables, and even drinks like kombucha—have always been the leader on people’s favorite food lists. However, Twigge emphasizes that fiber-rich prebiotics are just as important for maintaining a healthy microbiome. That’s why she predicts that they will be the rising star of the niche by 2024.
“Prebiotics, a type of fiber found in plant foods, act as food for the probiotics and can support a healthy intestinal microbiota,” Twigge explains. You’ll find them in bananas, blueberries, artichokes, oatmeal, spinach and onions, to name a few, she adds. “As with most nutrients, it’s best to vary your intake of fruits, vegetables, and whole grains,” she continues, to ensure you don’t encounter nutritional deficiencies. “I think we’ll continue to add prebiotics and probiotics to more and more foods in the coming year to make it easier for people to reach for foods that promote gut health,” she says.
8. No sugar or artificial sweeteners
Perhaps the time has finally come when the alternative sweetener empire will see its demise. With the recent publication of the World Health Organization’s (WHO) assessment of the health risks of aspartame, especially as it is a potential carcinogen, people are reigning in their pink and yellow packet consumption – even Diet Coke lovers are throwing in the cans. Of course, real sugar is also off the table because of its potential dangers, so the best remaining options are to prioritize natural sweeteners (date syrup, for example) or forego the sweetness altogether. taste of other tantalizing flavors that are less threatening.
According to predictions from the Institute of Food Technologists (IFT), the new it girls of flavors are likely to be bold, bitter, savory, sour, or a combination of these in the form of treats such as plant-based cocktails and earthy cocktails. herbal mixtures.
9. Increased spice levels
Speaking of spices, the heat-tolerant part of our taste buds is in for a rude awakening this year. “We have already seen this trend slowly grow with the increase in junk food chips in hot, salty flavors and eye-catching packaging aimed at youth,” says Wind. “Hopefully big companies will translate some of their magical flavor combinations into healthier dishes.”
According to IFT, spicy, peppery options will be among the bold flavor profiles that will also replace sweetness on menus.
10. Multicultural meals
After a few years of DoorDashing serving the same three comfort meals during quarantine periods, IFT says people are craving new and diverse dishes — especially those that combine techniques from different cuisines. IFT calls it the ‘third culture cuisine’, whose exotic flavors fit in nicely with the daring taste palette mentioned earlier. Some examples of these foods—which you might see on restaurant menus, if you haven’t already—include birria ramen, boba ice cream, and Japanese guacamole.