Change Up Your 2021 Diet With These 'Millennial' Foods

However, cauliflower pizza and snack foods don't pass as healthy when combined with piles of cheese and pepperoni, which can increase calories and bring up levels of sodium.

"As with other processed foods, the best rule to follow is ‘fewest ingredients is best,'” said Maxine Smith, a registered dietitian with Cleveland Clinic's Center for Human Nutrition in Ohio.

3. Kale has been a darling of leafy green lovers for years now. It provides nutrients that are important for healthy bones, heart, brain and the gut, says Smith.

It is versatile and can be used in salads and soups, or cooked as a side dish on its own. Most recently, millennials have transformed the ingredient into kale chips, burrito wraps, and juice — another great way to cut the carbs.

However, because it is a cruciferous vegetable (meaning that it contains a sugar called raffinose) it often is left undigested in the gut until bacteria ferments it, leading to gas and bloating, said Spencer. Cooking kale may alleviate the problem.

"Kale also contains a high amount of vitamin K, which helps our blood clot,” said Spencer. “Older adults on blood thinners should be mindful of their vitamin K intake and work with their doctor and registered dietitian to safely fit kale into a healthful eating pattern."

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4. Kombucha is a fermented unpasteurized tea that offers healthy probiotics which can battle inflammation, improve gut health and digestion, said Smith.

It has a vinegary taste, a byproduct of the fermentation process, but has a complex flavor from the sweetness of fruits and other botanicals that often are added to it. Meanwhile, its fizz resembles that of soda, which may be why millennials are drinking these trendier cola alternatives.

But, kombucha can be high in added sugar, with some brands containing up to 4 to 7 teaspoons of sugar per bottle (which is still less than a soda). For reference, the recommended intake of sugar for an entire day is 6 teaspoons or less, said Spencer.

Because it is not pasteurized, it is important to purchase kombucha through a reputable company with quality control, Smith said.

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5. Matcha, meaning powdered tea, is made from steamed green tea leaves that are ground into a powder that can make elegant drinks, baked goods or creamy desserts. The benefits of green tea are legend but “matcha kicks it up a notch” due to its processing techniques, said Smith.

It contains epigallocatechin gallate (EGCG), which has powerful anti-inflammatory and antioxidant effects that protect cells from damage that can promote disease. Matcha may even give an extra boost for your brain. Thanks to its caffeine and a compound called L-theanine, some studies have associated matcha with improved reaction time, memory and attention span.

For those sensitive to caffeine, matcha can cause an increased heart rate. It is also a natural diuretic, which — for older adults — can advance the risk of dehydration, said Spencer.

6. Oat milk is made from whole grain oats blended with water. It has more fiber than any milk product and is dairy free. Unlike cow's milk, oat milk is more sustainable for the earth, another characteristic millennials seek in their food choices. You may find it as a “milk” option at the trendiest of coffee shops. Like cow, soy and almond milk, it is fortified with vitamin D and calcium, all important nutrients for older adults to monitor, said Spencer.

Not that oat milk has less protein than cow or soy milk. It can also have more calories and carbs, making it important to stick to the suggested serving size. Flavored or sweetened varieties also will yield higher calories and sugar, she added.

7. Overnight oats have millennial appeal for the sometimes stylish look, often appearing on foodie Instagram accounts in a mason jar, complemented with layers of colorful fruit. Still, this one-dish, no-cook breakfast provides lots of soluble fiber, which helps lower cholesterol, control blood sugar and provide vitamins like calcium and magnesium, said Smith.

Steel cut oats are often used for overnight oats, while rolled oats (that are cooked) provide similar nutrition.

"Overnight oats don't even really have to be cooked. You can just add your liquid of choice to the oats, stir it together, and put in the refrigerator,” said VanBeber. “Overnight, the oats will absorb the liquid and soften. You can eat them cold or warm."

You can customize your oats by making them with Greek yogurt, milk or soy milk. Then add preferred additions such as fruits, nuts, seeds or spices such as cinnamon.

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8. Poke bowls, like sushi, contain raw marinated fish (typically tuna) with an assortment of fresh vegetables and rice. The traditional Hawaiian dish is a low-calorie, low-fat meal option that provides lots of fiber, antioxidants, vitamins, minerals and other phytochemicals (defined as plant chemicals, and noted for their relationship with lower risk of cancer), said VanBeber.

It is highly customizable to match one's personal taste. However, you may want to avoid sauces with the word “sweet,” as they may have up to 6 teaspoons of sugar in a 2 ounce serving. Choose options that include brown rice, quinoa or a salad mix, said Smith.

9. Quinoa is a whole grain superfood that supplies a plethora of nutrients such as magnesium, B-vitamins and fiber. It is gluten free and notably high in protein compared to other grains, said Smith. There are not many other grains that resemble its lightly translucent appearance and fluffy yet crunchy texture.

Quinoa is a nutritious whole grain that can be a star player of a healthy diet. It promotes digestive health and lowers the risk for diabetes and cancer, she said. “Be sure to buy prerinsed quinoa or rinse yourself in a fine mesh strainer for a minute or so to remove a naturally bitter substance, saponin."

Although it is low glycemic, it is not a low-carb food. For those following a low-carbohydrate diet or those who have diabetes, carbohydrates in quinoa still need to be accounted for to maintain blood sugar levels, Spencer added.