Emel Terzioğlu Arslan
Dietitian
Compass Group Türkiye

In 2023, the prevailing trend in the field of nutrition was the increasing emphasis on dietary models that contribute to both individuals and the environment. The number of those shifting towards plant-based and vegan diets saw a rise. Meanwhile, boosting immunity remained a significant concern for many. I have summarized the most discussed topics and models in dietary habits for the year 2023. 

Each year, our eating habits undergo some changes, evolving, and our perspective on nutrition can shift. In 2023, we observed that people were paying more attention to their health and well-being. Moreover, the environmental impact of food remained a key focus. We noticed that individuals were increasingly following dietary models that contribute to both personal well-being and the environment. Undoubtedly, one of the most prominent models in this context is plant-based nutrition. Additionally, the number of individuals adopting vegan diets also increased in 2023. So, what is the scope of these models?

Plant-based nutrition

The most comprehensive nutrition and environmental study in recent times, published in the journal Science, demonstrates that plant-based nutrition plays a crucial role in enhancing human health, preventing diseases, and addressing adverse environmental impacts, such as reducing greenhouse gas emissions, mitigating global warming, and minimizing water and land use.

A plant-based diet encompasses minimally processed fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices. It excludes all animal products, including red meat, poultry, fish, eggs, and dairy. However, individuals can opt for limited amounts of animal foods like eggs, fish, and turkey if they choose. Furthermore, this dietary model excludes ‘junk food,’ categorized as unhealthy food. Thus, the emphasis is on consuming “real” food.

Contrary to popular belief, it is not a low-fat diet. Instead, it replaces saturated and trans fats with plant-based oils, and unsaturated fats from fish and oilseeds. This dietary approach is notably rich in fiber, vitamins, minerals, and antioxidants. Consequently, plant-based nutrition yields numerous positive effects on health, including supporting healthy weight management, decreasing insulin resistance, lowering the risk of diabetes and heart diseases, and reducing blood pressure.

The number of ındividuals adopting vegan diets is increasing

The vegan diet, garnering increasing recognition in recent times, emerged as one of the most discussed dietary models in 2023. Veganism is rooted in various factors, including promoting healthy nutrition, adherence to religious and ethical beliefs, and commitment to environmental conservation. Among those who embrace these reasons for adopting a vegan lifestyle, there are individuals who also prioritize sustainable living and seek to protect the environment. This choice stems from the fact that vegan diets exclude animal-derived foods, particularly red meat, a significant contributor to greenhouse gas emissions.

The vegan dietary approach revolves around plant-based nutrition. In contrast to vegetarian diets, it completely excludes all animal products, including honey. Essentially, the diet comprises solely plant-based foods. Vegans fulfill their protein requirements through legumes such as peas, beans, chickpeas, lentils, and soy, as well as tofu, peanut butter, cashews, and other oilseeds. For a rich source of both protein and fiber, healthy carbohydrate options include brown rice, quinoa, oatmeal, bulgur, and chia seeds. Vegans have the flexibility to consume a variety of vegetables and fruits. As they avoid milk and animal-derived products, they opt for plant-based milk alternatives like coconut milk, almond milk, and soy milk. Despite meeting their nutritional needs, vegans may occasionally experience deficiencies in micronutrients such as B12, iron, and calcium due to the exclusion of animal-derived foods. Therefore, periodic blood tests are recommended, and supplements can be taken to address any deficiencies in vitamins and minerals.

Sustainable nutrition will remain timeless

Unfortunately, the world we currently inhabit has become a place marked by climate change, escalating health issues, diminishing biodiversity, and the unprecedented scale of global warming. One of the primary contributors to these challenges is our dietary habits. Therefore, adopting a sustainable eating pattern is imperative for a sustainable world. The UN Food and Agriculture Organization (FAO) defines sustainable nutrition as safe, healthy, and environmentally friendly. It is a model that is culturally acceptable, accessible, fair, economically feasible, preserves natural resources, avoids environmental pollution, contributes to food security, and does not compromise the needs of future generations. Embracing this approach to nutrition can lead to significant positive changes in reducing environmental issues and fostering a sustainable world. What to do for sustainable nutrition:

•  Increase the diversity of your diet and maintain a balanced and adequate nutrition.
•  Reduce the consumption of red meat, especially processed meat.
•  Adopt a plant-based diet (consume at least 5 servings of vegetables and fruits daily).
•  Fulfill protein requirements primarily from legumes, almonds, walnuts, and other oilseeds.
•  Choose fish obtained through sustainable fishing practices.
•  Consume high-fat, sugary, and salty foods infrequently.
•  Practice proper food preservation and minimize waste. 

Keeping ımmunity strong ıs becoming ıncreasingly critical

One of the most discussed nutrition models in recent times is clean eating. Especially after the increase in infectious diseases during the pandemic, maintaining a strong immune system has gained significant importance. Clean eating is a nutritional model that prioritizes homemade nutrition, emphasizing fresh, organic, nutrient-rich, seasonal, local, and non-chemically processed foods that the body can easily digest, without causing toxin formation during digestion and utilizing good fats. It advocates a diet centered around whole grains, seasonal vegetables, fruits, and less meat, while avoiding packaged foods and sugar. At the core of clean eating lies the Mediterranean cuisine, considered the key to a long and healthy life. Comprising fish, herbs, vegetables, fruits, and olive oil, the Mediterranean diet boasts a structure with high nutritional value. So, what should we do to practice clean eating?

•  Incorporate dark green leafy vegetables into at least 2 meals a day.
•  Add variety to your plate with different vegetables and fruits.
•  Opt for seasonal and local produce.
•  Cultivate the habit of reading labels.
•  Steer clear of processed and packaged foods.
•  Minimize sugar and salt intake.
•  Avoid fried foods.