10 foods to eat to boost your health in 2022, from apples to salmon – The Independent

A new year is upon us, which means it's only a matter of hours until the hedonism surrounding New Year's Eve fades and everyone starts looking for ways to better themselves in 2022.

Come January, it no longer feels acceptable to eat five mince pies in an afternoon, or spend hours devouring leftover turkey sandwiches and washing them down with port.

But before you start signing up to restrictive dieting plans or militant exercise regimes, consider simpler adjustments that won't feel quite so gruelling and could even be more rewarding.

If you want to give yourself a bit of a health boost in 2022, rather than thinking about which foods you should cut out, the British Nutrition Foundation (BNF) suggests looking at which nutrient-rich foods you can add into your diet.

Who would have guessed one of the most romantic scenes in cinema would involve two dogs eating scraps in an alleyway? And, yet, the iconic spaghetti kiss from Disneys 1955 animated film has been oft imitated but never surpassed, as the two pups indulge in an Italian delicacy, all soundtracked to Sonny Burke and Peggy Lees Bella Notte. And, as Tramp proves, theres no greater act of chivalry than offering your date the last meatball

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Gabriel Axels Oscar-winning 1987 Danish film is a visual treat for any self-confessed gourmand. The story sees two pious Protestant sisters offer refuge to a French woman fleeing the political tumult in Paris after the collapse of the Second Empire in 1871. They agree to hire her as a housekeeper, discovering later that shes the former chef of one of Pariss best restaurants. When she wins the lottery, she uses the funds to whip a meal to remember for her kindly hosts.

All the very best chefs know that a dash of pure imagination is key to creating a true culinary wonder. Its a lesson well-taught in Steven Spielbergs 1991 classic, Hook, as a grown-up Peter Pan (Robin Williams) looks on in disbelief as the Lost Boys tuck into what appears to be nothing at all. Its only when he truly believes that he can see the brightly colour feast laid out before him. And what childish feast would be complete without an old fashioned food fight?

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Sure, the 1961 films title may be a little misleading. Its protagonist, Holly Golightly (Audrey Hepburn), in reality only has breakfast outside of Tiffanys, popping out of a cab in the early morning light to peer into the jewelry shop window, all while enjoying a pastry and some coffee in a paper. The moment has still remained the peak of glamour, decades later, so who cares if its all a little white lie?

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Its a classic scene that proves to be surprisingly instructional. Francis Ford Coppolas 1972 film has a full-blown recipe tucked within its elegant drama, as Vito Corleones close associate, Peter Clemenza (Richard Castellano), offers his version of the perfect pasta sauce. As he explains: You start out with a little bit of oil. Then you fry some garlic. Then you throw in some tomatoes, tomato paste, you fry it; you make sure it doesn't stick. You get it to a boil; you shove in all your sausage and your meatballs. And a little bit of wine, and a little bit of sugarthat's my trick."

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Although the 1971 musical is, as a whole, a sugary delight, its hardest to resist the temptation of Willy Wonkas Fizzy Lifting Drinks, a soda described as so bubbly that it lifts anyone who drinks it right off the ground. Its no wonder that it was the one stop on the tour that ended up tempting the pure-hearted Charlie Bucket (Peter Ostrum) and his grandfather (Jack Albertson). Now, the real question is: does it come in different flavours?

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For anyone who considers pizza to be the true love of their life, Ryan Murphys 2010 romcom is a perfect cinematic match. Its hard not to relate to the moment Liz Gilbert (Julia Roberts) bites into a piece of authentic Italian pizza, during the Naples stop on her global adventure of self-discovery, and declares: Im in love. Im in a relationship with my pizza.

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Although we might not fully be convinced that the grey stuff is delicious, the dinner and show approach to Lumiere (Jerry Orbach)s hospitality is something we could certainly get used to. In Disneys 1991 animation, Belle (Paige O'Hara) is presented with a whole cavalcade of sumptuous dishes: including beef ragout, cheese souffle, pie and pudding "en flambe". And theres a sage piece of advice to go with it all, too: If you're stressed, it's fine dining we suggest! Indeed.

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While theres been a growing fad of ambitious, unusually themed cakes you need only look at the success of the TLC reality series Cake Boss there are few cinematic cakes that quite stick in the memory like Jackson (Dylan McDermott)s armadillo-shaped groom cake from 1989 comedy-drama Steel Magnolias, a spin on the tradition from the American South of having another cake separate to the main wedding cake. And did we mention that its red velvet on the inside?

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When it came to director Sofia Coppola conjuring the ultimate image of decadence for her 2006 biopic on the French queen, there was no more perfect treat than Ladures famous macarons. Delicate and pastel-toned, the meringue-based confection has long been the speciality of the French bakery, first established in 1862. A new flavour was even created in honour of the film, with the Marie Antoinette offering a combination of rose and anise flavours.

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Food is often regarded as one of the best ways to understand a culture, and The Hundred-Foot Journey is wonderful for showing the efforts the talented, self-taught novice Hassan (Manish Dayal) goes to in order to comprehend that. During a picnic he reveals he has mastered the five mother sauces of French cuisine, and the delicate tasting process that follows demonstrates just how important food is to France.

In prison, dinner was always a big thing. So much so that the Wise Guys ate better than most people on the outside. Beyond the Sea plays in the background as the gangsters prepare their meal: Garlic sliced so thin with a razor blade that it would liquefy in the pan with just a little oil, meatballs in a tomato sauce thats a little too oniony, steak cooked medium rare, iced lobsters, prosciutto, salami, cheese, red wine and good Scotch. Maybe crime does pay after all.

There are few pleasures in life more fulfilling than that of cooking for others. In Chocolat based on the book by Joanne Harris a slow-motion scene where dinner party guests tuck into the feast created by expert chocolatier Vianne Rocher (Juliette Binoche) is full of warmth and laughter.

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In a world where people seem more than happy to fork out 15 for some mushy avocado on toast, $5 for a milkshake doesnt seem too unreasonable. Vincent Vega (John Travolta) takes his boss wife Mia (Uma Thurman) out to Jack Rabbit Slims for a burger, where she decides she wants the $5 dollar shake. You dont put bourbon in it or nothing? a bewildered Vincent asks the waiter. When it arrives, Mia takes a long sip: Yummy. I gotta know what a $5 shake tastes like, Vincent says. He takes a sip. Then another. Goddamn, thats a pretty f***ing good milkshake.

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Nora Ephrons feature film based on the intertwining stories of chef Julia Child and Julie Powell, the blogger who rose to fame after documenting her pledge to cook all 524 recipes in Childs cookbook, is all about the joy one can find in food. It is some of the earlier scenes that capture this best, like when Julia (Meryl Streep) and her husband Paul (Stanley Tucci) arrive in Paris and stop at a French restaurant, where Julia is served a sizzling platter of sole. It looked so mouth-watering in the final edit that Ephron wanted to call up Martin Scorcese and say, youve never shot a fish like that before.

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Fearsome critic Anton Ego takes a bite of ratatouille and is transported back to his childhood, where it was a favourite comfort food, in the best scene from Pixars wonderful animated film. The detail is superb, from the process of Remy the rat preparing the dish to the moment Egos pen falls to the ground as he remembers the power of a favourite meal in evoking memories we thought were lost.

YouTube screengrab / Jeugos para ninos / Disney Pixar

I dont want this, I want large bread but I can rise above it, Im a professional. The miniature bread catastrophe is a beautiful parody on every self-absorbed rock star to have kicked off over something as ludicrous as the food theyre served backstage. Guitarist Nigel Tufnell sits next to a tray of sandwiches looking baffled as his manager walks over. "Look," he says, picking up a sandwich. "This, this miniature bread. It's like... I've been working with this now for about half an hour. I can't figure it out. Let's say I want a bite, right, you've got this..." "Why do you keep folding it?" Ian asks. Nigel looks down at the broken bits of bread, then tries again: "This. I don't want this." He throws the sandwich to the ground, disgusted. "I want large bread!"

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After all the trauma she has been through at the hands of her abusive husband and a racist ex-employer Minny (Octavia Spencer) arrives at her employer Celia Foote to find a beautiful dinner cooked for her as a thank you for everything she has done for Celia and her husband. You see the care that has gone into it as Celia lays everything out on the table, from a mile high meringue to the fried chicken Minny taught her how to make. That table of food gave Minny the strength she needed, the narration explains. She took her babies out from under Leroy and never went back.

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Robert Dupea (Jack Nicholson) just wants some toast to go with his omelette, but the waitress is stubbornly sticking to the diners no substitutions rule. Ill make it as easy for you as I can, goes the famous order. Id like an omelette, plain, and a chicken salad sandwich on wheat toast. No mayonnaise, no butter, no lettuce and hold the chicken.

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It was a scene that helped propel a revolution in American dining. Il Timpano, a dish inspired by the notoriously tricky-to-make Italian meal, is the star of a moment in Big Night where chef brothers Primo (Tony Shalhoub) and Secondo (Stanley Tucci) prepares it as the centrepiece for a feast attended by their rival, Pascal. Goddamit, I should kill you, he screams, throwing his fork down after tasting Il Timpano. This is so f***ing good, I should kill you.

A spokesperson for the BNF suggested 10 foods to eat that will help those feeling vitamin-deprived in the wake of a party-filled festive season.

"We want people to eat a range of fruit and vegetables," the BNF spokesperson told The Independent, "but we have tried to get a balance between suggesting specific foods that are rich in nutrients but are not too expensive or niche".

Put down the kombucha, here's the 10 foods you should be eating in 2022.

Salmon

(Getty Images/iStockphoto

(Getty Images/iStockphoto)

Salmon provides a range of vitamins and minerals, including omega 3s as well as protein, vitamin D, selenium and iodine.

The BNF recommends having two portions of fish per week, one of which should be an oily type like salmon. Registered nutritionist Daniel O'Shaughnessy, aka The Naked Nutritionist, advises choosing wild salmon where possible because it is richer in omega 3 content and usually pinker, which means it has more of the antioxidant, astaxanthin, which studies show has been found to improve skin health.

Oats

(Getty Images

(Getty Images)

The BNF says that oats are a brilliant source of fibre, providing a specific type called beta glucan, which can help to lower cholesterol.

Incorporate them into your breakfasts if possible, the organisation suggests, either by making porridge or overnight oats.

Lentils

(Getty Images

(Getty Images)

Plant-based protein's like lentils and beans are a rich source of fibre, says the BNF. They also contain iron and folate, which could help boost energy levels.

Author and nutritionist Jo Travers suggests making dahl with your lentils, when you can add plenty of vegetables for additional nutrients.

If you add tumeric, you can benefit from the anti-inflammatory effect as well while enjoying a slow-release carbohydrate meal.

Nuts

(Getty Images/iStockphoto

(Getty Images/iStockphoto)

Nuts are often lauded by health professionals thanks to their fibre, protein, unsaturated fat content. The BNF notes that they also provide a range of key nutrients like thiamin and iron, which can help with energy and support your immune system.

Go for unsalted varieties and keep portions to a small handful as theyre high in calories, the BNF warns.

O'Shaughnessy suggests opting for walnuts (rich in omega 3) and brazil nuts, which is one of the richest forms of the antioxidant, selenium. "This is also an important nutrient for thyroid health," he adds, "so if you suffer from an under-active thyroid then make sure you are eating at least two brazils nuts per day."

Tomatoes

(Getty Images

(Getty Images)

Tomatoes are often underrated. But the BNF says they are rich in vitamin C and natural phytochemicals like lycopene, the natural pigment that gives tomatoes their vibrant red hue.

As for how to eat them in an interesting way, try thinking beyond caprese salads and pasta sauces. You can add tomatoes to curries, soups, or vegetable bakes.

Apples

(Getty Images

(Getty Images)

Apples provide soluble fibre as well as polyphenols, which can treat digestion problems and help protect you from cardiovascular disease, notes the BNF.

They are best eaten as either a healthy snack, or with porridge for breakfast.

Green vegetables

(Getty Images/iStockphoto

(Getty Images/iStockphoto)

We've all heard this one before. But leafy green vegetables are one of the healthiest foods around thanks to the multiple vitamins they contain.

Vegetables like spinach, broccoli and cabbage tend to provide vitamins C and A, folate and potassium, notes the BNF, subsequently boosting immunity, energy and skin health.

Broccoli is also one of the most nutritious, says O'Shaughnessy, because it contains DIM (Di-indolyl Methane), which is a powerful aromatase inhibitor. This means it can support hormone balance.

Plain yoghurt

(Getty Images/iStockphoto

(Getty Images/iStockphoto)

Plain yoghurt might sound uninspiring but its a great base for snacks and desserts when youre trying to avoid sugary foods, says the BNF.

It also provides protein, calcium, riboflavin and iodine, which plays a vital role in thyroid health.

Choosing plain versions also means you avoid any added sugars. For flavour, try adding dried or fresh fruit, or nuts and seeds.

Whole grains

(Getty Images/iStockphoto

(Getty Images/iStockphoto)

Wholegrain carbohyrates like bread, pasta, bulgar wheat or freekeh are quick and easy to cook and rich in fibre as well as nutrients like niacin and phosphorus, which helps the body repair tissues and cells.

"These foods give us the energy we need to function without spiking blood sugar," says Travers. "Stick to a fist-size portion at a time."

Citrus fruits

(Getty Images/iStockphoto

(Getty Images/iStockphoto)

Citrus fruits are in season at this time of year, meaning they are a sustainable choice as well as a healthy one.

Foods like oranges, lemons and grapefruits are rich in vitamin C, says the BNF, and provided folate, which helps convert carbohydrates into energy and is crucial for women during pregnancy.

You can easily add lemons and limes to your diet by adding them to salad dressings or using them to season other dishes, which the BNF says could help you to cut down on salt.

[This article was originally published in 2019]

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10 foods to eat to boost your health in 2022, from apples to salmon - The Independent