新的一年开始时，许多运动员重新评估了如何通过范围进行新的锻炼和最新的装备，实现大目标并通常改善健康习惯，从而充分利用365天的时间。这一年度刷新的一部分包括大修饮食以与健康和健身目标保持一致。
跟随营养的新趋势can be inspiring, motivating and fun, as long as the right trends are followed and potentially harmful ones are avoided. Here are a sports dietitian’s picks for six fit nutrition trends to try, and a few to avoid in 2021.
TRENDS TO TRY
功能性食品是指任何对食物或成分具有健康益处或目的的东西，这并不是什么新鲜事物，但是它在2021年越来越受欢迎。yogurt is just a yogurtuntil it’sfortified with probiotics，，，，and then it transforms into a potential health-boosting functional food. Functional health is all about targeting your health and fitness goals by eating a diet rich in high-quality foods that go above and beyond. While some of this is fluff (will that pinch of collagen and spirulina in your latte really promote well-being?), ultimately it places the focus on choosing ingredients that have high-quality nutrients and eat with purpose. Add苹果醋to your water to helpregulate blood sugar levels，，，，choose欧米茄富含卵以刺激认知健康，然后ip饮bone brothto promote gut healing.
这么长的禁食！再见从咖啡店抢走松饼。如果2020年给我们任何东西，那是时候在家做饭和吃饭了。这导致人们对完整早餐的欣赏，这些早餐不会很快离开。运动员应该遵循这一趋势。Fueling fully post morning workouthelps stimulate recovery and prevent large calorie deficits, meaning you’ll be more likely to make healthy choices, have stable blood glucose, be more focused, and enjoy controlled hunger levels all day long. Opt for a big bowl of warm muesli with Greek-style yogurt and fruit, create a loaded breakfast burrito with roast potatoes, eggs, avocado and salsa, or pile your plate withwhole-grain pancakes和浆果。
Forget古，，，，酮，，，，flexitarian甚至是素食主义者，2021年是去气候的一年；采用着专注于的饮食风格reducing your environmental footprintand promoting environmental well-being. This eating style includes a range of food habits such as choosing more local ingredients, supporting brands that give back to the land, reducing food waste or cutting out foods with big environmental impact like beef. While the foundation has little to do with personal health, it is a benefit of the climatarian lifestyle as you’re likely to be eating more plants, less processed packaged foods and cooking more at home.
Ketchup is so 1985. Now your condiments should come with a heath purpose or flavor enhancement. Small-batch makers are bringing unique options such as FreakFlag Organic’s beet ketchup, Humble NutButter’s sundried tomato cashew butter and Cleveland Kraut’s fermented dressings to make sure your plate is never boring. If these sound too fancy for you, try stocking your pantry with global condiments such as marmite, coconut aminos, harissa paste, lime pickle,kimchi或gochujang。由于这些调味品中的大多数使用发酵，蔬菜成分，鲜味，热和香料/香料，效果超出了风味，可以促进消化，gut health以及您的标准汉堡，米碗或煎蛋卷的放纵满意度。
Check the coffee you’re drinking and jerky you’re eating because there’s a good chance they’re both made out of mushrooms. This sustainable fuel source is taking over as people become more cognizant of the connection between food, health and the environment.蘑菇are packed with B vitamins, antioxidants, fiber and vitamin D and have been used in medicinal practices for centuries. They also containadaptogen properties,meaning they help your body better internalize stressors, therefore leading to improved cognition, immunity and athletic endurance (at least this has been shown in ratstudies）。底线：这不会受到伤害，可能有助于在饮食中添加更多的蘑菇，无论是整个真菌的形式recipe，或者将粉末状版本搅拌，例如Ommushroom的Fit Blend将其搅拌成早晨的粥。
But you’re an adult… Sure, yes, you’re an adult, but you’re also an athlete who utilizes food trends to fuel a lifestyle on the go. Baby food has long been used by climbers, campers, hikers and ultra athletes of all sorts to pack whole-food nutrition into travel-ready meals. While these packages have traditionally been blends of minimally processed fruits, vegetables and grains, new brands are revamping boring baby nutrition. Now you can grab a package of grass-fed beef with kale and sweet potato from Serenity Kids or pinto bean burrito bowl from Tiny Organics. It might seem silly to stock up on these foods, but they provide whole-food nutrients with minimal additives, and since the ingredients are broken down for baby palates, they are easier on an athletic gut.
TRENDS TO PASS ON
采用这些食物和营养趋势中的任何一种可能会促进身体健康，或者至少会增强您的饭菜风味，而不会造成任何伤害。有了任何新趋势，请注意每次您使用新产品时，请注意过多的“太好了”主张，特定的饮食标签和“付费合作伙伴”。为了避免危害健康目标（而不是浪费钱），这是三个2021个食物趋势。
如果不看到声称健康的美味甜点的帖子，就不可能在社交媒体上使用。这些食谱中的大多数仅交换了糖狗万买球网址源，从砂糖到枫糖，椰子糖，枣糖等，其余的鸡蛋，面粉和黄油保持不变。所有这些糖都会从另一种植物中分解出来，留下易于吸收的能量刺激性碳水化合物来源。挑选您喜欢的味道，但不要愚弄一个比另一种更健康的人。
当然，这有助于降低您的碳足迹，但这不会帮助您的健康。从本质上讲，市场上许多新的肉类替代品无非是化学处理的油，形成了类似肉类的质地。成分标签读起来更像是化学实验室，而不是食物。使您的身体和星球都通过将肉取代豆类，小扁豆，豆腐，tempehand more natural meat substitutes like veggie burgers made from actual vegetables.
值得庆幸的是，含有过度甜美和超级咖啡因的达尔戈纳（Dalgona），鞭打咖啡热来了很快。不幸的是，此后出现了其他几种与咖啡有关的趋势。其中许多依赖于在原本健康的乔中添加大量的糖或加工成分。避免使用人工调味的甜味剂和奶精，这些甜味剂和奶油味掩盖了垃圾添加剂，高糖和不健康的脂肪，并带有酮，古或非乳制品等吸引人的标签。取而代之的是，将其饮用黑色或享用拿铁咖啡，上面涂有天然甜味，并从香料和草药（例如枫姜黄或红糖迷迭香品种）中味道。
Discover hundreds of healthy recipes — from high protein to low carb — via“食谱发现”在MyFitnessPal应用中。
