A new year often brings a renewed focus on health, with many setting resolutions to eat better. But are all popular nutrition trends worth your time? Experts from ZOE, a nutrition company, have weighed in to guide us on what’s truly beneficial for a healthier 2025.
“In 2025, it’s time we take a hard look at what we’re eating, prioritize whole food, and stop being swayed by marketing tactics that put profit over our health,” said Professor Tim Spector. Meanwhile, Professor Sarah Berry emphasized, “The evidence is clear: the food we eat profoundly impacts our health. A diet low in fiber and high in processed foods raises the risk of serious conditions like type 2 diabetes and cardiovascular disease.”
Here’s a closer look at their advice on food trends to embrace this year.
Protein Overload: Why Less Can Be More
The obsession with protein took center stage last year, but according to Spector, most adults already consume more than enough.
“Many people eat double the recommended amount,” he explained. “Instead of obsessing over protein, focus on balanced and varied nutrition.”
For a healthier approach:
- Prioritize fiber-rich plant-protein sources such as legumes, whole grains, nuts, and seeds.
- These options benefit gut health while meeting your protein needs.
Cutting back on excess protein also leaves room for more diverse, nutrient-dense foods.
Gut-Healthy Drinks as Soda Alternatives
Sugary drinks remain a major contributor to health issues, with 18% of daily energy intake coming from these beverages. Berry suggested replacing sodas with gut-friendly options.
“Drinks like kombucha, water kefir, and unsweetened coffee or green tea can promote gut health and reduce disease risk,” she said.
Hydration tip: Make water your go-to drink. Use gut-healthy alternatives sparingly as replacements for sugary drinks.
Plant-Based Foods Win Over Meat-Heavy Diets
Diets like veganism and the carnivore diet both sparked interest recently, but Spector recommended finding a middle ground.
“Eating more plant-based foods improves gut microbiome health, a crucial factor in overall well-being,” he noted.
Key strategies include:
- Adding vegetables, legumes, nuts, seeds, and whole grains to your meals.
- Reducing red and processed meats to lower health risks without needing to go fully vegan.
Plant-based foods also support sustainable eating habits.
The Danger of Ultra-Processed Foods
Ultra-processed foods (UPFs) account for over 60% of typical diets, and the risks they pose are significant, according to Berry.
“UPFs are linked to obesity, type 2 diabetes, and even brain diseases like dementia,” she said.
Here’s how to cut back:
- Learn to read food labels to spot highly processed items.
- Opt for whole or minimally processed foods whenever possible.
A small shift in food choices can reduce the likelihood of metabolic and heart diseases.
Intermittent Fasting: A Simple Approach
Intermittent fasting (or time-restricted eating) is gaining traction for its potential to improve mood, metabolism, and weight management.
Spector highlighted the benefits of starting with an easy plan, like eating within a specific time window each day.
“Finishing meals by 7 p.m. can enhance both mood and metabolism,” he said.
Even a 12-hour eating window offers health advantages, making this trend adaptable for many lifestyles.
Must-Have Foods for 2025
Both experts shared foods they believe can elevate your diet this year:
- Tim Spector’s picks: Rye bread, kimchi, sauerkraut, and mushrooms.
- Sarah Berry’s suggestions: Nuts, seeds, extra virgin olive oil, and dark chocolate.
They also recommended swapping out processed snacks for whole fruits, nuts, or seeds, ideally consumed earlier in the day for better metabolic health.
