There is no shortage of research, advice and even propaganda on how to eat for optimal performance at work, play and everything in between. New diets and food trends will continue to make their way into the discussion. And while some command serious staying power, many eventually lose their following.

Remember the days of being told to avoid fats at all costs? Next, we heard dodging carbs was the key. And then it became popular to depend almost exclusively on meat and other proteins as one’s primary food sources.

With time, experts tend to find fault with extreme regimens and eventually return to an “everything in moderation” mantra. Some nutritional movements, however, do pass muster. Let’s take a look at current food trends that bode well for wellness.

A Powerful Argument for Plant-Based Diets

With recent studies touting not only the health but also the environmental benefits of plant-based diets, there’s a strong argument for vegan (no animal products) and vegetarian (no meat, poultry, fish and seafood) eating.

There’s no denying that plants – i.e., vegetables, fruits, legumes, whole grains, nuts and seeds – pack a lot of nutritional punch. High in fiber, vitamins, minerals and antioxidants, these foods are also low in saturated fat, trans fat and cholesterol.

Both vegan and vegetarian eaters tend to have lower rates of heart disease. More recently, scientists also have found that a diet heavy in plant-based foods has the power to reduce the progression of prostate cancer in men – and the likelihood of the disease returning.

And now the vegan diet has been linked to the lowest carbon footprint or, simply put, the least amount of impact on the climate. Tulane University researchers have found that the keto diet, which prioritizes high amounts of fat and low amounts of carbs, generates almost 3 kg of carbon dioxide for every 1,000 calories consumed. The paleo diet (abstaining from grains and beans and consuming meats, nuts and vegetables) has the second highest carbon footprint – 2.6 kg of carbon dioxide per 1,000 calories. The vegan diet, in contrast, generates only 0.7 kg of carbon dioxide per 1,000 calories consumed.

A strictly plant-based diet is not for everyone. But increasing your intake of these nutritional powerhouses and limiting your consumption of processed foods is always beneficial to your health … and now, it seems, our planet too.

Budget-Friendly Foods

As grocery bills continue their climb, the move to eat more economically is not only helpful with regard to wallets but also for wellness.

A good rule of thumb: Steer clear of prepackaged foods, sodas, chips and sugary cereals. They’re the more costly and less nutritious choices lining the grocery aisles.

Instead, save money and your waistline by seeking out the following:

• Whole grains and pastas
• Oatmeal
• Rice (brown preferably)
• Lentils
• Peas

Frozen fruits and vegetables typically cost less, but if fresh is your preference, stick to produce that’s in-season. Carrots, bananas, apples and whole heads of lettuce tend to offer significant savings year-round.

Consider replacing meat once or twice a week with another source of protein, like beans, which are not only high in fiber but also an inexpensive alternative.

More Evidence in Support of Mediterranean Eating Habits

Year after year, study after study touts the Mediterranean diet as the most beneficial to one’s health. Ranked No. 1 “Best Diet Overall” by U.S. News and World Report for 2023, this style of eating centers primarily around plant-based foods grown in the Mediterranean region, including whole grains, beans, nuts, seafood, lean poultry and unsaturated fat from extra-virgin olive oil. Limited consumption of red meats, butter, sweets and sugary drinks is another essential component of this diet.

Due to the diversity of foods and flavors, nutritional soundness and high fiber content, the Mediterranean diet is linked to lower cardiovascular disease and Type 2 diabetes and longer lifespans. More recently, this type of eating has been associated with brain health in the form of reduced rates of dementia and greater cognitive abilities in people with multiple sclerosis.

Trusted Advice from Aquila

As a wellness consultant, Aquila devotes a large portion of its time and energy to the fitness arena. But we also maintain that healthy living is as much about what we put into our bodies as it is what we do with them.

There is no one-size-fits-all solution to eating for wellness, but our certified health professionals have an in-depth understanding of nutrition’s role in health and fitness. Contact us to discuss adding nutritional offerings and other services to your corporate wellness programming.