Spring cleaning for your diet
It's happening. Spring is coming.
As people trade their parkas for T-shirts, healthier eating becomes a priority, says Julie Stefanski, a registered dietitian nutritionist.
"The minute the sun starts coming out people start thinking about their appearance," Stefanski said.
You don't need a complete life-overhaul to make a difference in your diet.
"A little planning can go a long way," said Beth Conway, clinical dietitian with WellSpan Health. Portion out nuts and individually package them so you can grab a bag on your way out the door. Low-fat string cheese, yogurt, and nut butters are all good on-the-go choices, Conway said.
"Make a shopping list and fill your cart with healthy options, says Stefanski, who left WellSpan in February and now works at Leg Up Farm. "If you put some effort into it, the benefits really add up."
People eat what's around them, Stefanski said.
"Look at the options people keep in their desks," she said.
Ditch the microwavable meals. With a crock pot or slow cooker you can replicate convenience items, but with much less salt, Stefanski said. The same goes for whats in your office.
"Once we get past Easter we're out of the chocolate holidays," she said.
Eat more natural foods. Have a whole piece of fruit versus a bottle of juice off the shelf, Conway said. This is easier in the spring and summer.
"You hear from a lot of people that they eat better in the summer," said Stefanski. "It's more afforable."
People chose more salads and fruits when local produce is in season and readily available.
Salads are a great option for spring, but be smart about your toppings.
Chickpeas, black beans and kidney beans are awesome for lowering your cholesterol, and high in fiber to help you feel full, Stefanski said.
"Have a side of hummus if you don't want it on your salad," she said.
Add protein to your salad with low-sodium lunch meat, a small steak or grilled chicken breast.
Still hungry?
"You can really eat as many raw vegetables as you want," Stefanski said, adding that they're high in water content and low-calorie.
Think outside the box, Stefanski said. Add water packed fruit like strawberries or pineapple to sweeten up your greens. But limit the high-calorie toppings like Chinese noodles, dried fruits and nuts, Stefanski said. They can make the calories in your salad skyrocket without providing you with much more food.
Try this:
Southwest Salad
- 2 oz. chicken
- 1/4 cup black beans
- 1/4 cup corn
- 1/4 medium avocado, sliced
- 2 cups greens
- tomato slices
- fresh salsa
Grill chicken, set aside. Toast black beans and corn over medium-high heat. Combine ingredients and enjoy!
For a heartier meal, double the chicken and pile high with water-packed vegetables. See a how-to video on ydr.com.