Nutrition is in high demand these days and it is constantly evolving, according to the most recently conducted studies. Those who seek to have a healthier lifestyle and to eat correctly can take full advantage of these researches.

Let’s find out together which are the latest trends in nutrition and what we can learn from them:

1. 2016 – the international year of legumes

Legumes? A term seldom heard recently, but one that carries a high nutritional significance. People have forgotten all about beans, whether we’re talking about peas, lentil, chickpeas or white beans (also known as “poor man’s meal).

These beans offer a significant amount of plant based proteins, which should not be overlooked in our daily diet. Besides being used as such, you will discover flours made from these beans, which can be used as an ingredient in a multitude of meals.

2. Fruit and vegetable based meals

Let’s encourage local agriculture and farmers, let’s choose as many plant based meals, i.e. fruits and vegetables. The western diet has drastically reduced the consumption of vegetables and fruit, both by adults and by children. An intervention is required in order to change that: eat as many salads as possible!

3. Maintaining the intestinal micro biome

Recent studies have discovered that the health of the intestinal micro biome is very important in digestion, colon health, immunity, as well as weight loss. What is a micro biome? All beings living in our body and on its surface form an ecosystem called a “micro biome”, which can reach up to 1.5 kg in weight and are good bacteria.

4. Whole grain cereals in high demand

The importance of whole grain cereals and why we should choose them is well known these days. Thus, whole grain flour is considered a better option than refined flour as it’s beneficial by providing a higher intake of fibers, a slower digestion and a constant sugar level. Whole grain cereals also provide prolonged satiety, being useful in weight loss.

5. Less sugar

2016 is the year when we truly realize that sugar is present in a wide variety of foods. We have come to consider sugar as a real “food in our diet” and this has led to a series of health problems. They include obesity, cardiovascular conditions, arterial hypertension, diabetes, as well as many others. We have come to compare any taste with the sweet taste we are used with. Unfortunately, we were wrong, we should see sugar as a spice, not a food. We should consume it in small amounts, at regular intervals (not daily).

6. Fats? It is possible

Fat has returned in our diet gloriously, the latest studies forecasting a bright future for it, with no connection with cardiovascular conditions and weight gain. It is recommended to consume natural foods, for instance dairy produced with natural fat content. Partially or fully skimmed dairy products come packed with preservatives and even sugar. Portion recommendations remain the same, at moderate consumption rate.

7. The Northern diet is the new Mediterranean diet

Let’s eat like the Northerners. That means plenty of vegetables, fruits, whole grain cereals, fish and seafood, natural dairy products and healthy fats. Just like the Mediterranean diet, so much discussed over the time, the foods rich in omega fatty acids and the antioxidants are on top of the healthy list. This type of diet promises weight loss, improvement of arterial hypertension, of cardiovascular conditions and of diabetes. Only good things about the North!

8. New entry: chia seeds

They are in high demand due to their high content in calcium, proteins, fibers, antioxidants, iron and potassium. Where else could you find so many nutrients in one food?

9. Nutrients from smoothies

These drinks are in full swing this year, vegetable smoothies in particular being in high demand. They are an alternative way of consuming vegetables and there is an almost infinite number of combinations you can try. You just can’t fail with them, any mix will provide a blast of vitamins and minerals. Not to mention it is superior to the fresh, because it preserves the entire pulp and the fibers it comes packed with.

10. Mindfulness or attention dedicated to food

We try to encourage a balanced diet and to encourage people to take an interest in it. Let’s stop following so many diets, frustrating ourselves, counting the calories, measuring our food and ourselves every moment of the day and let’s look at food as a natural, pleasant and necessary thing. Let’s be healthy, both as body and soul!

Author: Iulia Hadarean, nutritionist-dietician