After a long winter, it is time to reset and recharge. Spring tends to bring a bit of motivation along with warmer weather, fresh air and blooming flowers. We may spring clean our house, including our pantry, but take an opportunity to spring clean your diet. With a few simple tweaks and a bit of creativity, you can boost your diet and overall well-being.
- Make small shifts in your diet that you can stick with.
- Can you think of a food habit you’d like to change? Are you a soda drinker? Do you go hours without eating? Do you eat on the run? Focus on how you can improve upon a single behavior. It will make a difference.
- Slash the sugar. Instead of cutting sugar out completely, look for small ways to cut back on it. Perhaps cut back on added sugar to coffee/tea or choose plain yogurt over sweetened yogurt.
- Remember, every 4 grams of added sugar is equivalent to 1 teaspoon of sugar.
- Try this Sweet Potato Brownie recipe! Soft, fudgy, and full of chocolate flavor. Instead of sugar, this recipe calls for mashed sweet potatoes and applesauce. Made with cocoa powder and warm spices, these brownies are great for a healthy and tasty dessert!
- Cook more. Cooking at home involves planning, but it does not need to be complicated. Once you get started, it gets easier.
- Picking up food at McCaffrey’s is not cheating! Get your fish steamed, grab a rotisserie chicken, or visit prepared foods.
- Try this featured Quinoa Jambalaya. With just a single skillet, you will enjoy all the flavors of Louisiana without all the fat.
- Measure. Pay attention to your portion sizes to keep your diet in check. While measuring your food can be a bit cumbersome, after a while you will be a pro at guesstimating portions.
- Eat the color of the rainbow. Besides helping us feel fuller on fewer calories, eating a colorful diet high in fruits and vegetables will give your diet a boost of vitamins, minerals, antioxidants and fiber. Fresh, frozen or canned – it all works.
- Whenever possible, add fruits and vegetables to meals. It is easy to incorporate “extras” into salads, omelets, or casseroles.
- Enjoy a piece of fruit or cut up vegetables for a snack.
- Give this tasty, colorful, and super healthy Kale and Sweet Potato Salad a try. It is packed with roasted sweet potatoes, crisp greens, tender chicken, and a zesty dressing. Plus, it’s full of protein and fiber to keep you full. Perfect for lunch, dinner, or meal prep for the week!
- Eat more pulses. Dry peas, beans, lentils, and chickpeas are high in protein, fiber, and healthy unsaturated fat. Add lentils to salads, make a bean dip for veggies, or these Shrimp and Black Bean Tacos.
- Try to consume at least 3 to 5 servings of whole grains every day. Pay attention to food labels. Look for a whole grain as the first ingredient in your grain products. Do not confuse the term “whole grain” with “multigrain.”
- The term “multigrain” is defined as containing a blend of two or more grains. The grains may be healthy if they are whole rye or whole oats. However, a blend of enriched wheat flour is refined and is not considered a whole grain.
- Rev up your whole grain intake with this healthy Chicken and Brown Rice Casserole.
- Watch intake of highly processed foods. Do your research and choose snack foods with simple ingredients.
- Include healthy fats. Healthy fats like olive oil, nuts, and avocados help us feel full. Remember, portion control is key.
- Up your intake with healthy fats with this Loaded Guacamole dip. It’s creamy, a little spicy, and full of flavor. Served with veggies or chips, it is a great snack or party food that’s ready in just 15 minutes!
- Minimize alcohol. Men should consume no more than two drinks per day and women should consume a maximum of one drink per day. One drink is defined as 5 fluid ounces of wine, 12 fluid ounces of beer, or 1.5 fluid ounces of 80-proof liquor (like rum or vodka).
- Stay hydrated. Drink plenty of water to help your body function more optimally and give you more energy. Mistaking thirst for hunger can lead to overeating and weight gain.
- Get moving. In the springtime, we have the added benefit of great weather and more sunlight. Exercising regularly offers many benefits, from weight management to improving mood!
How do you plan to clean spring your diet?
