13 Foods You Need to Start Eating in 2019
What foods should you be eating in 2019 for optimal health, energy, and vitality? We asked top registered dietitians throughout the country to find out all about the hottest nutritious eats of the year.
Better plant-based milk
“We have been used to rice, soy, and almond milk for a while now,” says Amanda Hibshman, RDN, a private practice dietitian in San Diego. “2019 is going to be the year we get more rich and creamy milk alternatives, like oat milk, cashew milk, and flaxseed milk.” Products like Good Karma Unsweetened Flaxmilk are typically free of the top eight allergens, including tree nuts and soy.
Artisanal rice cakes
Now, you can purchase rice cakes with unique flavors like basil and thyme or crushed red pepper. “Light, crunchy, and flavorful, Lundberg Thin Stackers are a staple in my house and a must have for 2019,” says Toby Amidor, MS, RD, a dietitian in New York City and a nutrition partner with Lundberg. “Four of the Basil & Thyme Thin Stackers are just 100 calories and provide 2 grams of protein. They’re a delicious way to get more whole grains into your day.”
The new year might be the time to add new meat to your diet. “For people focused on quality when it comes to their meat consumption, I recommend lamb as a new and alternative protein source,” says Emily Kyle, MS, RDN, CLT, a private practice dietitian in Rochester, New York. “Lamb contains a variety of essential vitamins and minerals, including iron, vitamin B12, niacin, zinc, selenium, and riboflavin. While it may be more expensive than beef, all lamb and sheep are pasture raised and grass fed on family-owned ranches.” One interesting way to get this meat is in Wild Zora Mediterranean Lamb Meat & Veggie Bars.
Non-dairy fermented foods
This is the year to embrace fermented foods like sauerkraut and kimchi: “People are starting to recognize the huge impact our gut microbiome has on various aspects of health, and they are looking for non-dairy sources of probiotics outside of the usual yogurt,” says Maria Zamarripa, MS, RD, a nutrition blogger at Food Farmacist RD. Cabbage, the main ingredient in sauerkraut, offers many nutritional benefits. “Cabbage is a powerhouse cruciferous vegetable that offers vitamin C and fiber,” notes Tracee Yablon Brenner, RD, a culinary nutritionist in Nyack, New York. Look for unpasteurized sauerkraut like Gold Mine Organic Fresh Raw Unpasteurized Cabbage Sauerkraut to get the most probiotic benefits. Check out which nutrients even nutritionists don’t get enough of.
“With the rise in popularity of cannabis and CBD oils, I expect to see actual hemp seeds along for the ride,” says Keri Gans, RDN, a nutritionist and yoga teacher in New York City and author of The Small Change Diet. “They’re made from the same plant family as cannabis—but they’re a different variety with only trace amounts of THC, the psychoactive compound in marijuana. Hemp seeds are nutritionally packed with heart-healthy nutrients such as fiber, essential fatty acids, and vitamin E. For those individuals trying to incorporate more plant-based protein into their smoothies, salads, or oatmeal, hemp seeds can be a great choice.” Try starting with Manitoba Harvest Organic Hemp Hearts.
You know all about nuts like almonds and cashews. But what about Barùkas? Found in the Amazon, they offer more fiber than many other nuts out there. “If nuts aren’t on your radar as a snack, they should be in 2019,” says Joan Salge Blake, EdD, RDN, a clinical associate professor of nutrition at Boston University and author of Nutrition & You. “Research has shown that eating nuts as part of a healthy diet can help you reduce your risk of high blood pressure, heart disease, as well as type 2 diabetes—all of which are leading causes of death among Americans. ”
“Bean and legume pasta are on trend, and for good reason,” says Jessica Levinson, MS, RDN, author of 52-Week Meal Planner. “They’re a source of plant-based protein and fiber, which makes them a great base for a meal. Most kids love pasta, but not all pasta is equal and sometimes a pasta-based meal can be lacking in nutrients and leave kids hungry shortly after a meal. The protein and fiber content of legume-based pasta makes them more satiating, which means less whining after the kitchen is closed!” You could start with Explore Cuisine Organic Black Bean Spaghetti. Read about the 10 best plant-based sources of protein.
Another way to get your probiotics in 2019: kombucha. “I believe probiotics, good bacteria, should be included in one’s overall diet,” says Gans, a nutrition partner with KeVita. “To date, scientific research has shown a strong positive relationship between probiotics and gut health. KeVita Lemon Ginger Sparkling Probiotic Drink is vegan, caffeine-free, and has billions of live probiotics in every bottle.”
“Pinterest listed mushrooms as one of the top 100 trends for 2019,” says Chrissy Carroll, RD, a dietitian in Bolton, Massachusetts. “We’ll see more of mushrooms as a vegan meat alternative, as a powder in recipes, and more. Bring on the umami!” You can even have it for your morning brew with the Four Sigmatic Mushroom Arabica Coffee Sampler.
“Chickpeas are a convenient way to get a plant-based protein that’s packed with fiber and nutrients,” according to Lyssie Lakatos, RDN, CFT, and Tammy Lakatos Shames, RDN, CFT, dietitians in New York City known as the Nutrition Twins. “Chickpeas are perfect for the Meatless Monday trend and the movement toward vegetarian and plant-based lifestyles.” Pick up chickpeas roasted with savory ingredients or even coated in dark chocolate for a more nutritious dessert—such as Lebby Dark Chocolate Chickpea Snacks.
You’ll now find jarred pickled everything—from beets to watermelon rind to garlic—that make great snacks as well as salad toppers. Kyle especially likes pickled beets—check out Amish Wedding Foods Pickled Baby Beets, for example. “Once a questionable offering on the salad bar, beets are continuing to gain new respect in the culinary and nutrition world,” she says. “Loved for their all natural, vibrant pink color thanks to the powerful antioxidant betacyanin, beets are a low-calorie, nutrient-dense, and anti-inflammatory food.” Find out the 14 food rules of an anti-inflammatory diet.
Popular European staples like muesli are gaining momentum in the United States. “Bob’s Red Mill Muesli Cups are a nutritious combination of whole grains, seeds, nuts, and dried fruit that simply require adding hot water—making them a perfect breakfast for a healthy, on-the-go lifestyle,” say the Nutrition Twins, who are nutrition partners with Bob’s Red Mill. “A good source of both fiber and protein with very little sugar, the cups help keep blood sugar levels stable to power through a hectic morning while staying satisfied.”
“Protein shakes are still trending, and once you try Fairlife’s Core Power you’ll never turn back,” says Amidor. “The chocolate flavor has 26 grams of protein and seriously tastes like a milkshake. I’ll drink it post-tennis match or add half a bottle to my morning smoothie to increase my protein at breakfast.” Next, check out the 33 healthy foods that are way more nutritious than you realized.
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