2020 is officially the year that themorning meal moves up a gear In a bid to ramp up the nation’shealthy habits, trendy pop-up breakfast cafes, all-day breakfast restaurants and healthy grab-and-go products will be more popular than ever. To kick things offBreakfast Week, an initiative developed toget the public fuelling up well first thing, takes place from January 24-30.Why not take inspiration from across theglobe to really jazz up your breakfast timeThe Japanese, who have one of the lowestincidence of chronic diseases, start the day with rice. fish, miso soup and seaweed, while in India, the first meal ofthe day often consists of roti (flatbread) with spicy vegetable stew.Who knew getting one step closer to your five-a-day could be so easy – and tasty too?
Holiday Food Trends Photo Gallery
2. Manage your macros
This year, faddy diets are out and managing your macros is in. Instead of j simply counting calories, you need to make sure you’re eating the right combination of macronutrients – carbohydrates, protein and fat – so your cellsfunction properly and you’re healthy. The old adage of calories in vs calories out is being rethought. ‘Not all calories are made the same: an apple, a boiled egg and a piece of white toast are all around 100 calories each, but the effect of each of these foods on our body is dramatically different due to the different nutritional values they contain. It’s all about limiting your amounts of certain food groups as opposed to eliminating them.’ explains nutritionist Kamilla Schaffner (mylondonnutritionist.com). Try the general rule that 40 per cent of your plate should be made up of complex carbs, such as brown rice and vegetables, and the remaining 60 per cent should be divided between protein (eggs, legumes, poultry and meat) and good fats, such as avocado, olive oil. nuts and seeds.
3.EAT THE NEW GREENS
As much as we love kale, there are many other great dark leafy greens that are equally packed with nutrition and flavour. ‘Try kai-lan (Chinese broccoli), Asian napa cabbage and kohlrabi – a sweet and crunchy member of the cruciferous family full of vitamin C,’ says Adria Wu, head chef and owner of London-based healthy eatery and juice bar maple&JTTZ. Kai-lan and napa cabbage are great stir-fried; kohlrabi is tasty raw in a salad.
4. Eat for your DNA
Having trouble beating excess body fat? ‘Personalised diets such as those that encompass DNA testing will definitely grow in popularity this year.’ says Christine Bailey. TV chef and nutritionist (christinebailey.co.uk). DNA testing – a relatively new area of research that identifies the relationship between genes, nutrition and health via a simple saliva test – can provide important clues about wellbeing. Increasingly popular in health circles, the test is either performed by a qualified nutritionist or via a kit you can buy online, do at home, then send back to the testing company for analysis (£149. mydnaheaith.co.uk; or from £99. dnafit.com).The test can reveal in-depth information on the link between genes and a range of weight-gain factors, such as the impact of stress on body-fat levels, your body’s unique ability to absorb sugar and dietary fat, and the effect your food choices have on your body shape. Following the test results, your nutritionist will give you a plan that’s bespoke to your individual health goals, or if you decide to go directly with the DNA testing company, you’ll get a report with detailed personalised diet and exercise advice.And to complement your personalised eating plan, there’s an array of new supplements, such as myDNAhealth Nutrigenomics (£29 for 60 capsules; mydnahealth.co.uk) that target genetic predispositions such as cravings, low energy, stress and stubborn body fat.
5.TRY THE NEW SUPER SHAKES
We’re all for making healthy meals from scratch over a liquid diet, but when time is not on your side, a shake can be handy. This year, the trend is less diet shake and more super shake – health-giving elixirs that are full of vitamins and minerals. Fresh from the US, nutrition brand Soylent is leading the way with its meal-replacement super shake (from £19.15 for a 12 bottle subscription, soylent.com). ‘We’re seeing a shift in meal supplements. The focus is less on weight loss and more on supercharged nutrition, which offers optimal levels of a range of nutrients,’ says Lucie Green, director of research company JWT Innovation (jwtintelligence.com).
6.Take your pulse
In a bid to encourage sustainable global food production, the United Nations has r officially declared 2016 the International Year of Pulses (pulses.org). Along with their planetsaving benefits, pulses are cheap, filling, and the perfect option for savvy health enthusiasts looking to cut their meat consumption without cutting their protein intake. ’Eating a plant-based diet is better for your health, cheaper for your wallet and more environmentally protective,’ says Schaffner. Did we mention the fact that dried peas, beans, chickpeas and lentils are great for weight loss? They’re low Gl, a great source of plant protein and packed with digestion-boosting fibre which keeps you feeling fuller for longer and there are so many ways to liven up this food group when you’re following a balanced diet. Try homemade dhals, curries, stews and falafel – the options are endless!
‘HOW I WILL BE EATING IN 2016’
Emer Delaney, dietician (myprivatediet.com) ‘I’m definitely going to eatmore lentils and pulses.They’re rich in protein, vitamins, minerals and fibre.’
Christine Bailey, TV chef and nutritionist (christinebailey.co.uk) Til be supercharging my health with key superfoodssuch as spirulina, as it’s highprotein, and matcha green tea powder, as it has high antioxidant levels that support your focus and concentration.’
Nichola Whitehead, registered dietician for Breakfast Week 2016 (shakeupyourwakeup.com/breakfast week/)I plan to try one new healthy recipe every week. I own a lot of cookbooks, yet find myself reverting to recipes I know or meals I can just throw together. My New Year’s resolution is to try new recipes so that when it comes to entertaining, I know which are the best to serve.’
‘MY TOP DIET TIP’
Three essential pieces of advice for New Year health
Adria Wu, head chef and owner of healthy eatery and juice bar MapleKFitz (mapleandfitz.com). ‘Liven up vegetables with unusual ingredients that pack in nutrition and flavour. 1 love seaweedas it’s full of iodine, calcium and vitamin A and C to boost energy and reduce fatigue.’
Julie Montagu, nutritionist and author (juliemontagu.com).‘Don’t stress out about eatinghealthily or not eating healthily – it wreaks more havoc on your body than not eating well! So, as much as possible, eat fresh food in its whole form, but don’t stress out when you don’t.’
. Lisa Roukin, chef and author, (myrelationshipwithfood. com).Taking it slowly andsteadily is the key to long-term weight loss. Nothing happens overnight. Making a change is a lifestyle choice and not a quick fix, so be patient and you’ll reap the rewards.’
7. Heal your gut
Heal your gutIt’s time to go a step further in your quest to look after your digestive system this year. Important research emerged last year that provided a clearer picture on the role of microbes in gut health. Millions of these bacteria live in our digestive systems and it’s now thought that imbalances in these microbiome (which are unique to the individual), could influence your desire for certain food groups such as sugar or trans fats, making you less able to shed the excess pounds. The good news is that scientists also discovered that you can bring friendly bacteria back into balance, simply by piling your plate with the right foods to change the strains of bacteria living in your gut.Currently hot in health circles is the Microbiome Diet (£10.99, amazon.co.uk) developed in the US by renewed holistic medic, Dr. Raphael Kellman (raphaelkellmanmd.com). His way of eating is designed to keep intestinal flora balanced, resulting in fewer cravings, better brain health, improved skin and supercharged weight loss.So what’s hot on the gut-loving menu this year? ‘We’ll be baking with new ingredients such as banana flour and using plantains more in cooking. These are both rich in resistant starch to help blood-sugar balance and feed beneficial bacteria in our gut,’ reveals Bailey (christinebailey.com). Exotic gut-restorative fermented foods such as kefir, kombucha. sauerkraut, pickled veg and kimchi are also going to be big.
8. revamp your smoothies
Along with staple healthy ingredients such as spinach and kale, smoothie advocates are adding more unusual ingredients into the mixThink turmeric for an anti-inflammatory hit, cayenne pepper for ametabolism boost, Peruvian sacha inchi seeds for a dose of omega-3and maca to increase sex drive. ‘Just add a teaspoon to your morning juice to enhance your body’s vitamin and mineral levels,’ says Lisa Roukin, chef and author (myrelationshipwithfood.com).
9. Experiment with miracle mushrooms
Serious health gurus have long known about the power of medicinal mushrooms, but these fabulous fungi are finally set to go mainstream. We’re taking inspiration from the east, where, for centuries, people have harnessed the health benefits of this magic plant-based superfood group. Mushrooms contain unique bioactive compounds, betaglucans. which get to work deep in ourcells. ‘In powder form, medicinalmushrooms are known for their ability to support endurance, longevity and immune function,’ says Bailey. Health experts predict a skyrocket in sales of immunity-boosting Siberian chaga, stress-relieving reishi and energy-boosting cordycepsBut regular supermarket mushroom varieties such as button and portabello also offer these health-promoting perks ina less potent form.
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