First of two parts.

What should you expect for 2013 and beyond in terms of food, nutrition and fitness? Here are a few trends to watch out for.

Body weight work

-âTrend: According to an American College of Sports Medicine worldwide survey, one fitness trend will be body weight training, which includes "back-to-basics" exercises like push-ups, planks, pull-ups, squats and other exercises that use the body as resistance.

-âWhy it matters: I've always been a big supporter of this kind of workout, for a couple of reasons. It reduces injuries because you're using only your own body weight, not heavy weights, and you don't have to go to a fitness center. You can do most of these exercises at home.

Exercise as you age

-âTrend: The ACSM also believes that another trend will be an increase in functional fitness for older adults.

-âWhy it matters: There is significant research to show that engaging in strength and functional training activities can strengthen bones, reduce joint pain and reduce injuries from slips and falls.

-âFit tip: If you can afford it (or if you want to give a gift to a relative), hire a qualified, certified personal trainer. Make sure to find one who has lots of experience with older adults, has insurance and is certified by ACSM or the American Council on Exercise.

Eating out healthfully

-âTrend: According to the National Restaurant Association, more than seven out of 10 consumers say they are trying to eat better at restaurants now than they did two years ago. Additionally, three-quarters of consumers say healthy menu options are an important factor when choosing a restaurant.

Other findings reported by the association's "What's Hot in 2013" survey (done in conjunction with the American Culinary Federation) are an increasing interest in children's nutrition (including whole-grain foods) and in local sourcing, which also includes "hyper-local" sourcing, such as restaurant gardens.

-âWhy it matters: We eat out a lot Â­ - nearly half the time, in fact. And most high-calorie foods are consumed when eating away from home. It's also wonderful to know that restaurants are catching on and will be delivering healthier, fresher foods. I especially love the idea of a restaurant having its own garden.

-âFit tip: When you're eating out, say no to mayo, tartar sauce, creamy dressings and extra cheese; use mustard, ketchup, salt, pepper or vinegar as fat-free ways to season your food; in salads, watch the nuts, croutons and other add-ons; chicken and fish can be good choices, but only if they are grilled or broiled, breaded or deep-fried.

CHARLES PLATKIN, Ph.D., is a nutrition and public health advocate and founder of His column appears every Wednesday.