7 Foods We Should Eat More of in 2023

From zero-proof drinks to convenient weeknight sheet pan recipes, here’s what dietitians hope we’ll all eat more of in 2023.

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January 04, 2023

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Photo by: Richard Ross/Getty Images

Richard Ross/Getty Images

Out for 2023: diet plans, hours-long recipes and wellness trends that are really just whitewashed versions of traditional foods from other cultures. In for 2023: eating in a way that makes you feel good, convenient weeknight meals and wellness trends that center affordable and accessible ingredients.

We asked registered dietitians what foods they think we could and should eat more of in 2023, based on the conversations they’re having with their clients and the trends they’re noticing in people’s cooking, eating and food shopping choices.

If you’re looking to shake up your grocery list this year, here are seven foods that dietitians hope we’ll start eating (or drinking) more of in 2023.

Canned Fish

“Tinned fish like sardines, herring and wild salmon will be making their way to more dinner tables in 2023,” says Dani Lebovitz, MS, RDN, CDCES, a Franklin, Tennessee-based dietitian and author of the children’s book Where Does Broccoli Come From? “With the recent viral TikTok trend of shareable seacuterie boards, trying a variety of fish and flavors has never been easier. Tinned fish is economical, sustainable and a zero-prep way to enjoy fish anytime, anywhere. Plus, many tinned fish are high in brain and mood boosting omega-3 fatty acids. I think we will also see more parents introducing their kids to tinned fish to support brain development and maximize flavor diversity, shaping life-long food preferences to include fish.”

Pastas With Extras

Dietitians believe that we’ll be seeing new ingredients in the pasta aisle. “This year we'll see an increase in alternative noodles,” says Kim Kulp, RDN, dietitian and owner of The Gut Health Connection in Novato, California. “Like the increasingly popular lentil and chickpea varieties, people are looking for choices with more powerful nutrients like protein and fiber.” She likes this trend and encourages folks to try as many different varieties as they can. “Choices like green banana, spaghetti squash, and hearts of palm, allow people to choose a greater variety of plant foods, with more antioxidants and prebiotics.”

Photo by: Heather Ramsdell

Heather Ramsdell

Sheet Pan Meals

At the height of the pandemic, many home cooks moved away from simple recipes and opted for distracting, labor-intensive recipe projects instead. And while most of us have been out of lockdown for years now, old-school weeknight staples have been slow to return to the mainstream food conversation.

As people continue to get busier and more budget-conscious in 2023, Stephanie Magill, MS, RD, a Seattle-based dietitian, thinks that sheet pan meals should reclaim their rightful place on your weeknight dinner roster. “People are looking for quick and easy meals that incorporate plant-based proteins and vegetables,” she says. “Sheet pan meals make it easy to incorporate a variety of veggies and favorite protein, plant-based or lean meat, into a simple, tasty and easy meal. Expect to see recipes that incorporate gnocchi, pasta, rice and beans as well and top off with a mix of greens, kale, arugula or spinach.”

Host Giada De Laurentiis' dish, Chopped Romaine and Radicchio Salad, as seen on Food Network’s Giada’s Giada's Holiday Handbook, Season 2.

Host Giada De Laurentiis' dish, Chopped Romaine and Radicchio Salad, as seen on Food Network’s Giada’s Giada's Holiday Handbook, Season 2.

Photo by: Patrick Wymore ©© 2016, Television Food Network, G.P. All Rights Reserved.

Patrick Wymore, © 2016, Television Food Network, G.P. All Rights Reserved.

Bitter Salad Greens

Yes, bitter greens like kale and collards have been popular for years. But in 2023, why not try adding more types of bitter greens to your salads and crudité platters? “ I predict that chicories, those refreshingly crunchy, bitter greens like escarole, radicchio, frisée, and Belgian endive, will get more popular in 2023,” says Sanna Delmonico, MS, RDN, dietitian and associate professor at the Culinary Institute of America in Napa, California. “These greens keep well for weeks in the fridge, meaning they don’t contribute to food waste the way more delicate lettuces can. They pair beautifully raw with citrus fruits, candied nuts, and/or salty cheeses in salads, and they sweeten up when grilled and caramelized over high heat.” If you love bitter veggies Brussels sprouts and broccoli rabe, give these other greens a shot.

Zero-Proof Cocktails and Beers

“More and more people are looking for fun non-alcoholic drinks to enjoy while still being social, and I think there’s a lot of room and opportunity for brands and restaurants to start offering mocktails and other non-alcoholic spirits,” says Megan Byrd, RD, a dietitian and blogger at The Oregon Dietitian who is based in Keizer, Oregon. Zero-proof cocktails are a way to sip on something tasty and unique when you don’t want to (or can’t) drink alcohol, and can help you cut back on booze without feeling like you’re missing out. They’re also cheaper than actual cocktails, which makes them perfect for a year when inflation continues to rise.

Non-alcoholic beers are another thing to try — or try more of — in 2023. “From ‘sober curious’ to Dry January, more people are seeking beer without the buzz given the focus on mental health and negative consequences of alcohol consumption,” says Lisa Andrews, MEd, RD, LD, dietitian and owner of Sound Bites Nutrition in Cincinnati, Ohio.

Food Network Kitchen’s beet and brussel sprout salad
as seen on Food Network.

Food Network Kitchen’s beet and brussel sprout salad as seen on Food Network.

Photo by: Stephen Johnson ©2015, Television Food Network, G.P. All Rights Reserved

Stephen Johnson, 2015, Television Food Network, G.P. All Rights Reserved

Mason Jar Lunches

Although mason jar salads and grain bowls started as an Instagram-friendly meal prep trend, they’re convenient and versatile enough to deserve a place in your 2023 lineup, says Patricia Kolesa, MS, RDN, a New Jersey-based dietitian. Convenience and affordability are top priorities for many folks this year, and simple meal prep strategies can help put them into practice. Kolesa recommends putting a layer of dressing or sauce at the bottom of the jar, then layering various ingredients — greens, chopped veggies, cooked grains, beans, cheese, meat, fish, nuts and more — on top and shaking everything up when it’s time to eat.

Food Network Kitchen’s Date Syrup, as seen on Food Network.

FNK_DateSyrup_H

Food Network Kitchen’s Date Syrup, as seen on Food Network.

Photo by: Renee Comet

Renee Comet

Dates

“Dates, cultivated for thousands of years, are nothing new, but in 2023 they will be noteworthy,” says Nicole Stefanow, MS, RDN a culinary dietitian nutritionist in Ridgewood, New Jersey. “This year we will be seeing a lot of recipes and products harnessing the natural sweetness from dried fruits like dates — consider it a renaissance for Mesopotamia’s favorite fruit.”

If you’re looking for new on-the-go snack ideas, pick up a box of Larabars or RXBars, both of which are made with dates. Or, stock up on dates at the grocery store and experiment with adding them to salads, oatmeal, baked goods, and even savory dishes like baked chicken. Date syrup is also a great vegan alternative to honey.

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