These ‘Millennial’ Foods Will Change the Way You Eat in 2022

It may be time for you to eat like a millennial if you’re open to trying new healthy recipes and foods in the next year.

You might be inspired to make changes in your diet and weight loss by looking at the lifestyles of the younger generation. You don’t have to be afraid to look online for creative ways to cook with different ingredients.

What are the millennials eating?

“Millennials want clean food.” Anne VanBeber, a professor of nutrition at Texas Christian University (Fort Worth), said that what they really meant was that they want real food. They are curious about how food preparation, packaging, and storage affect the environment.

Clean eating means eating whole foods, such as fruits and veggies, and not processed snacks or ready-made meals that have a long list of ingredients that are difficult to pronounce.

Younger generations (late 20s to early 30s) prefer sparkling water, green tea, and kombucha to sugary drinks such as soda. According to a CBD Marketing study, 12.5 million millennials found that they prefer buying groceries from specialized grocers like Whole Foods, rather than shopping at large multipurpose or multipurpose stores like Costco or Walmart.

Consider trying new cooking techniques and ingredients as you embark on your weight-loss and nutritional journey in 2022. We asked nutrition experts to share their opinions on nine millennial food choices from Buzzfeed. This website reaches almost 83 percent of millennials according to Nielsen Holdings.

1. Avocado toast is perhaps the most “millennial” food, as it can be found on many restaurant menus. It can also make for a healthy breakfast, lunch, dinner, or snack. Monounsaturated fat acids are good for the heart and can be substituted for butter by avocados. VanBeber said that these fruits(yes, they are fruits) contain 10 to 11 grams fiber per avocado.

Elizabeth Spencer, a registered dietitian at Northwestern Medicine Center DuPage Hospital, Winfield, Illinois, said that combining a third of an avocado and one slice of 100 per cent whole grain bread can provide between 15% and 20% of the daily fiber requirements for adults over 50.

Be careful. A medium avocado contains between 250-300 calories. This can make it too calorie dense for a meal, snack, or combination with other foods. She said that older adults need less calories and more specific vitamins, minerals, and protein.

2. Cauliflower, a common vegetable in household crispers, has gained new popularity as a substitute for carbs in the form cauliflower crust and rice. There are versions of cauliflower “wings”, and cauliflower steak, that can be used as a savory substitute. They are much lower in calories than their starchy meaty counterparts, and are suitable for vegetarians and vegans.

Spencer stated that replacing rice with riced cauliflower, or wheat in pizza dough with cauliflower, can dramatically reduce carbs and retain fiber. This can lead to feelings of fullness as well as increased daily vegetable intakes. “Cauliflower also contains a lot of choline which aids in muscle movement and metabolism as well as the nervous system and brain health.” It’s a good choice for everyone.

Combining cauliflower pizza or other snack foods with cheese and pepperoni can make them less healthy. This can lead to increased calories and higher sodium levels.

Maxine Smith, a registered Dietitian at the Center for Human Nutrition in Cleveland, stated that “as with other processed foods it is best to use ‘fewest ingredient is best’.”

3. For years, kale has been a favorite of leafy-green lovers. Smith says it provides nutrients that are essential for healthy bones and gut health.

It can be used in soups and salads or as a side dish. Recent innovations include kale chips, burrito wraps and juice, which are great ways to reduce carbs.

Spencer said that kale is a cruciferous veggie, meaning it contains a sugar called Raffinose, and is often left undigested in the stomach until bacteria ferments it. This can lead to gas and bloating. The problem may be alleviated by cooking kale.

Spencer said that Kale also has a high level of vitamin K which aids blood clotting. “Older adults with blood thinners should be aware of their vitamin K intake, and work with their doctor or registered dietitian in order to safely incorporate kale into a healthy eating plan.”

4. Kombucha, a fermented, unpasteurized, tea, contains healthy probiotics, which can help fight inflammation, improve digestion, and aid in gut health.

It is vinegary due to fermentation, but it has complex flavors from the sweetness of fruits, and other botanicals, that are often added to it. Its fizz is similar to soda which could be why millennials prefer these cola alternatives.

Kombucha can contain a lot of added sugar. Some brands have as much as 4 to 7 teaspoons of sugar per liter (which is still lower than soda). Spencer stated that the daily recommended sugar intake for an entire day is 6 to 7 teaspoons.

Smith stated that kombucha is not pasteurized and should be purchased from a company with quality control.

5. Matcha is a powdered green tea made from steamed tea leaves. It can be used to make delicious drinks, cakes, and desserts. Smith said that green tea has many benefits, but matcha takes it to the next level due to its processing methods.

It is rich in epigallocatechin galate (EGCG), an anti-inflammatory and powerful antioxidant that protects cells from damage that could lead to disease. Matcha may even give an extra boost for your brain. Matcha, which contains caffeine and L-theanine (a compound that helps with memory and reaction time), has been shown to improve attention span, memory, and reaction times.

Matcha may cause an increase in heart rate for those who are sensitive to caffeine. Spencer said that matcha is a natural diuretic which can increase the risk of dehydration in older adults.

6. Oat milk is made with whole grain oats and water. Oat milk is dairy-free and has more fiber than any other milk product. Oat milk is healthier for the environment than cow’s milk. This is another feature that millennials are looking for in their food choices. It may be offered as a “milk option” at trendy coffee shops. It is fortified, just like cow, soy, and almond milk, with vitamin D, calcium, and all the important nutrients older adults need to monitor. Spencer said.

Oat milk is not less protein than soy or cow milk. Oat milk can have more calories and carbs than other dairy products, so it is important to follow the recommended serving size. She also said that sweetened or flavored varieties will have higher sugar and calories.

7. Overnight oats are a trendy choice because of their stylish appearance. They often appear on foodie Instagram accounts with a mason-jar and layers of colorful fruits. Smith said that this quick and easy breakfast is rich in soluble fiber. This helps lower cholesterol and control blood sugar, and provides vitamins and minerals like calcium and magnesium.

Overnight oats are commonly made with steel cut oats. Rolled oats that are cooked provide the same nutrition.

Overnight oats do not need to be cooked. VanBeber said that you can simply add the liquid of your choice to the oats and stir it well before putting it in the fridge. Oats would absorb the liquid over night and soften. They can be eaten cold or warm.

Oats can be made with Greek yogurt, soy milk or milk to customize them. Add your preferred ingredients such as nuts, fruits, seeds, or spices like cinnamon.

8. Like sushi, poke bowls contain raw, marinated fish (typically, tuna), along with a variety of fresh vegetables and rice. VanBeber said that the Hawaiian traditional dish is low in calories and high in phytochemicals. These are plant chemicals and have been linked to lower cancer risk.

You can customize it to suit your personal tastes. You may want to steer clear of sauces that contain the word “sweet,” which can have as much as 6 teaspoons of sugar per 2 ounce portion. Smith suggests choosing brown rice, quinoa, or a mix of both.

9. Quinoa, a whole-grain superfood, provides a wealth of nutrients like magnesium and B-vitamins. Smith said that Quinoa is gluten-free and has a higher protein content than other grains. It is rare to find other grains with a similar appearance or texture, which are translucent and fluffy but still crunchy.

Quinoa, a whole grain rich in nutrients, can play a major role in a healthy diet. It promotes digestion and lowers the chance of developing diabetes or cancer. To remove saponin, a naturally bitter substance that is found in quinoa, make sure you buy prerinsed quinoa.

It is low in glycemic but not low in carbs. Spencer said that quinoa’s carbohydrates should still be considered for those on a low-carbohydrate or diabetic diet.