Spring is in the air and as the frost melts and flowers bloom, why not give your health a little spring cleaning too? Here are our best tips for refreshing your diet to get you feeling your absolute best this season. These tips embrace clean ingredients and seasonal veggies, with an emphasis on protein, natural sweetness and more. And we slid in 12 spring recipes, to boot. Enjoy!
1. Embrace seasonal produce
Spring offers a bounty of farm-fresh flavors ready to make their way to your kitchen. Grocery stores and local farmers’ markets are brimming with seasonal produce that’s rich in vitamins, antioxidants and fiber – like crisp asparagus, radishes, sweet peas, juicy strawberries, apricots and peppery arugula. Add extra veggies as a side dish or try blending in-season favorites like spinach and carrots into your smoothies for an extra nutrient boost.
Spring produce recipes:
2. Amp up your protein
While protein is well-known for supporting muscle growth, its benefits extend far beyond bulging biceps. This vital macronutrient plays a crucial role in bone health, hormone regulation, immune system function and even helps lower blood pressure. It can also help to curb cravings and ward off pesky snacking. For optimal benefits, include high protein foods at every meal like eggs or yogurt at breakfast, lean meats and legumes at lunch and dinner and nuts and seeds for snacking.
Protein-packed recipes:
Sweet Potato Black Bean Quesadillas
3. Swap out the sugar
Sugar can be found everywhere overwhelming our food supply, and many of us are consuming more than we realize. Excessive added sugar can lead to a range of health risks from blood sugar spikes to heart disease. Consider replacing refined sugar with natural sweeteners like honey, maple syrup, agave, dates or even pureed fruits like apples or bananas. These alternatives not only reduce added sugars but also bring more unique and complex flavors to your recipes.
Naturally sweetened recipes:
Zesty Homemade Italian Dressing
4. Don’t skip breakfast
You may have rolled your eyes when your mom said breakfast is the most important meal of the day, but she was on to something. Research shows that eating a healthy breakfast helps regulate blood sugar levels, reducing the risk of afternoon energy crashes and mood swings. It also jumpstarts your metabolism, promotes heart health and boosts brain function, giving you that extra focus throughout the day. To get the most benefit, aim to include a variety of food groups for a feel-good day ahead.
Spring breakfast recipes:
5. Snack smarter
Hunger pangs are inevitable, but when they strike, it’s important to choose wisely. Prioritize whole foods and protein over refined sugars and salty snacks. Swap chips for crunchy veggies with hummus or grab some slices of cheese and fresh fruit. And since convenience is key when it comes to snacking, plan ahead so you have your healthy, unprocessed options ready to grab during the midday munchies.
Spring snack recipes:
6. Plant an herb garden
Planting an herb garden is a fun spring activity that also doubles as a health perk. Enjoy the fresh air and sunshine with an outdoor garden or set up an indoor automatic growing system for a super easy solution. Herbs like basil, parsley, chives, thyme, mint and cilantro not only enhance the flavor of your dishes, but also provide essential vitamins, minerals and antioxidants while also aiding digestion. Add fresh herbs to your favorite salads, roasted meats or vegetables for a flavorful kick.
Herb-forward recipes:
Make the most of this season
Embrace spring with a fresh perspective on your health. With a little planning and plenty of flavor, you'll be all set to enjoy a delicious, healthy season ahead. Here’s to feeling your best this spring!
