As we welcome the arrival of spring, it’s the perfect time to refresh not only our homes but also our diets. Spring cleaning your diet can help you feel more energized, improve your overall health and set the stage for healthy habits throughout the year. Here are some simple tips to help you spring clean your diet and make the most of the season’s fresh produce.
1. Embrace Seasonal Produce
Spring brings a bounty of fresh fruits and vegetables that are not only delicious but also packed with nutrients. Incorporating seasonal produce into your meals can add variety and flavor while providing essential vitamins and minerals. Some spring favorites include:
- Asparagus: Rich in fiber, vitamins A, C and K, and folate.
- Strawberries: High in antioxidants, vitamin C and manganese.
- Spinach: A great source of iron, calcium, and vitamins A and C.
- Radishes: Low in calories and high in vitamin C and potassium.
Visit your local farmers’ market or grocery store to find the freshest seasonal produce and experiment with new recipes.
2. Hydrate with Infused Water
Staying hydrated is essential for overall health, and spring is a great time to refresh your hydration habits. Instead of reaching for sugary drinks, try making your own infused water. Simply add slices of fruits, vegetables or herbs to a pitcher of water and let it sit in the fridge for a few hours. Some tasty combinations include:
- Cucumber and mint
- Lemon and ginger
- Strawberry and basil
- Orange and blueberry
Infused water is a refreshing and flavorful way to stay hydrated without added sugars or calories.
3. Lighten Up Your Meals
As the weather warms up, you might find yourself craving lighter, fresher meals. Focus on incorporating more salads, soups and grilled dishes into your diet. These meals are often lower in calories and can be packed with nutrients. Here are some ideas to get you started:
- Salads: Mix leafy greens with a variety of colorful vegetables, lean proteins, and a light vinaigrette.
- Soups: Opt for broth-based soups loaded with vegetables and lean proteins like chicken or beans.
- Grilled dishes: Grill lean meats, fish, or vegetables for a healthy and flavorful meal.
4. Reduce Processed Foods
Processed foods can be high in added sugars, unhealthy fats and sodium. Spring is a great time to cut back on processed foods and focus on whole, nutrient-dense options. Try to:
- Read labels: Look for foods with minimal ingredients and avoid those with added sugars and unhealthy fats.
- Cook at home: Preparing meals at home allows you to control the ingredients and make healthier choices.
- Snack smart: Choose whole foods like fruits, vegetables, nuts and seeds for snacks instead of processed options.
5. Add More Whole Grains
Whole grains are an important part of a balanced diet, providing essential nutrients like fiber, vitamins and minerals. They can help keep you full longer and support digestive health. Some easy ways to incorporate more whole grains into your diet include:
- Switch to whole grain bread: Choose whole grain or whole wheat bread instead of white bread.
- Try different grains: Experiment with quinoa, brown rice, barley or farro in your meals.
- Use whole grain pasta: Opt for whole grain pasta varieties for added fiber and nutrients.
Conclusion
Spring cleaning your diet doesn’t have to be complicated. With the simple tips above, you can refresh your diet and set the stage for a healthier year ahead. Enjoy the flavors of spring and take this opportunity to nourish your body with wholesome, nutrient-rich foods.
By Cassie Story, RD, Nutrition Subject Matter Expert.
