By Alana Gold, Registered Dietitian

Let’s face it, health is in and new food crazes are everywhere. From soy burgers to morning breakfast smoothies, certain food items are receiving attention and accolades in the hottest restaurants, on television, in magazines and on the plates of health conscious celebrities. With the New Year fast approaching, Truestar Health takes a look back at the hip and healthy foods of 2003.

1. Sushi and Sashimi: It seems everyone has caught on to the sushi and sashimi craze. Sushi is raw fish and/or vegetables with rice rolled in seaweed. Sashimi means "raw fish". Both are low in fat and nutritional value varies depending on the ingredients. Fish and seafood are rich in protein and contain healthy omega-3 fats. Seaweed is rich in iodine while vegetables are loaded with disease-fighting and anti-aging chemicals called phytonutrients.

2. Smoothies: Who doesn't love a quick and satisfying healthy drink that tastes like your favorite milkshake? Juice bars, restaurants, even breakfast in your own home—everyone is jumping on the smoothie bandwagon! Smoothies are an excellent way to pack all of your favorite nutritious ingredients such as fruits, protein powder, nuts and seeds into one filling meal. Click here for Truestar’s chocolate peanut butter smoothie recipe.

3. Organic foods: Organic foods are now a $6 billion industry. Health conscious shoppers are flocking to organic foods for their flavor and chemical-free farming methods. In addition, organic meats free from hormones and antibiotic residue are also becoming quite popular.

4. Soy: Celebrities such as Renee Zellweger and Britney Spears have been spotted drinking soy lattes as the latest way to have their morning java! Soy has become popular due to its many health benefits, such as protecting against heart disease and some forms of cancer, decreasing the risk for osteoporosis and improving symptoms of menopause. Soy is also a good milk substitute for individuals with lactose intolerance. Soy is a protein-rich bean that contains little or no cholesterol or saturated fat. Soy can be converted into many different forms including soymilk, tofu, soy burgers, textured vegetable protein, soy cheese and soy nuts. For more information on soy, click here.

5. Green tea: It seems the rest of the world has now caught on to what the Chinese have known since ancient times—the powerful health benefits of green tea. Green tea has been shown to prevent certain types of cancers, reduce blood cholesterol levels, aid in weight loss, strengthen immunity and increase energy. Green tea contains a powerful antioxidant called polyphenol, which appears to be responsible for many of its protective effects. Try drinking green tea instead of your morning coffee.

6. Salmon: The popularity of salmon lies in its unique nutritional makeup. Salmon is a high quality protein source, rich in vitamins D, B6 and B12 and a good source of vitamin E, which has been shown to reduce the risk of heart disease. Salmon is low in saturated (bad) fat and high in (good) omega-3 fat. The body does not make omega-3 fatty acids so they must be supplied by the diet. They have been shown to reduce inflammation, improve brain function and protect against heart disease and stroke. Try salmon in salads, pasta or in the ever-popular salmon sushi rolls.

7. Nutrition/meal replacement bars: Everywhere you go various brands, types and flavors of nutrition bars are showing up. The nutrition bar has grown in popularity due to the convenience and the promises of more energy, maximizing fat loss and muscle gain. The bars should be eaten as a supplement to a healthy diet and they are also a good alternative to unhealthy snacks, such as fat-filled chocolate bars. Try choosing a bar that fits with the Truestar philosophy of hormonally balanced foods, such as Zone Perfect bars.

8. Flax: Flax appears to be generating a lot of buzz due to its range of health benefits including: protecting against cancers such as breast and prostate, lowering blood pressure and cholesterol levels, reducing the chance of blood clots, enhancing the immune system, reducing inflammation and acting as a natural laxative. Try adding ground flaxseed to yogurt, baked goods or smoothies.

9. Slow-cooking oats: With recent focus on healthy vs. unhealthy carbohydrates, people have turned to more nutritious carbohydrates, such as oats. This healthy grain provides an excellent source of insoluble and soluble fiber, it contains B vitamins and folic acid and many other nutrients. The soluble fiber found in oat bran has been shown to help in lowering elevated cholesterol levels, improving blood sugar control and aiding in weight loss. Have slow-cooking oats instead of instant oatmeal, which is high in sugar and low in nutrients.

10. Super salads: Many restaurants have launched new lines of super salads in an attempt to 'healthy up' their image. Salads are nutritious, low in fat and leafy greens are rich in disease-fighting nutrients. However, the dressings and toppings these salads come with tend to be high in fat and calories, turning this healthy choice in the wrong direction. When eating salads, choose lowfat dressings, ask for toppings on the side and use them sparingly. Complement the salad with a lean protein source such as grilled chicken.

Add some 'bling bling' to your diet by following the Truestar Nutrition Plans, which include all of these hip and healthy foods of 2003!

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