The hint of warmth in the air that signifies spring means we’re ready to peel off the layers and enjoy being outdoors in the sunshine! Learn how to spring clean your diet with these expert tips.
The start of spring is a time where we emerge from the dark and damp of winter, often with a little ‘winter layer’ (an average of 1-2kg) due to a hiatus from our usual attention to healthy eating and exercise.
It’s also the perfect time to ditch the stodgy foods of winter and get excited about the abundant, fresh and colourful produce we have available in spring and get back into tip top shape.
Spring means growth so it brings with it a huge variety of different coloured fruits and vegetables to choose from. Buying produce in season means you’re not only getting the best financially, but also nutritional value. Fill your shopping bags this spring with:
All citrus fruits (blood orange, grapefruit, lemon, orange, tangelo and mandarin), papaya, rockmelon, pineapple, blueberries and strawberries. Great sources of cold-fighting vitamin C, gut healthy fibre and a long list of other vitamins and minerals such as potassium, folate, B vitamins, magnesium and copper. Low calorie density so great fruits to fill you up but without a big dose of calories.
One of the richest sources of folate, it’s high in fibre, thiamine, vitamin B6 and contains almost no calories.
Packed full of healthy mono- and poly-unsaturated fats. Although incredibly good for you, stick to a quarter of an avocado as a serving as they’re calorie dense.
Such as cauliflower, broccoli, broccolini & cabbagePacked full of anti-cancer phytochemicals, high in gut healthy fibre and super low calorie. Cauliflower is a particularly great lighter alternative to rice and mash.
Garlic, ginger, chilli
Use any excuse to flavour meals with these superfoods. Chilli is known to speed our metabolism, great for a weight loss kick-along. Garlic is rich in anti-cancer properties and ginger helps with digestion. Both are a natural anti-inflammatory and are used to fight and ease the symptoms of cold & flu.
Green leafy veg: spinach, silverbeet, kale and Chinese greens
There’s a good reason we’re making smoothies dedicated to these greens. They’re a source of non-haem iron responsible for carrying oxygen around the blood, high in fibre and a rich source of vitamin K, found almost exclusively in leafy greens, vitamins A and C, folate, manganese, magnesium
Once your fridge and fruit bowl is full of these wonderful delights, here are a few tips to re-focus and get into great health this spring:
- Be organised & plan ahead. Go shopping and make sure you have a variety of your favourite healthy foods around. For some this has its challenges so using companies like Eat Fit Food who deliver nutritionally balanced, super healthy meals and snacks to your door every day could be the answer for you. Choose a detox, cleanse or X-Celerator program or just pick some delicious healthy meals of your choice.
- Track your progress. Jump on the scale, use a measuring tape or put on your favourite pair of tight jeans once or twice per week to see how you’re going.
- Keep a food diary. It’s an excellent tool to stay conscious of everything you put in your mouth and you will always have something to be accountable to.
- Get moving. Work out what you most enjoy and what’s most realistic for you to achieve and create a routine around it. Once the routine is set, you will barely need to think about doing it.
- Carry a water bottle. Drinking water usually drops off over winter so get back into the habit of carrying a water bottle with you all the time and get through a couple of them every day.
Jaime Rose Chambers APD APN (B.Nutr & Diet)
Eat Fit Food Head of Nutrition