Nutrition

Warmer days are upon us, and hot girl summer is on its way. With the mini skirts and strapless bathing suits that come this time of year, unhealthy habits can start to arise with the pressure about our bodies, like falling into the cycle of restrictive eating and cheat days (or using the weekend to “cheat” with food) as a means of eating 100% “healthy” for the rest of the time. Moralizing our food and rewarding ourselves on one specific day by loading our bodies with foods we’ve been restricting has become normalized in mainstream diet culture and caused quite the disconnect between our minds and our bodies. 
Trust me: Whether you want to lose weight, develop a healthier relationship with food, heal symptoms, or get out of the vicious cycle of eating healthy all week just to load up on “junk” food all weekend, you can achieve any goal by appreciating your body and stopping with the restrictions and binges. In other words, you can achieve the lifestyle you want without cheat days. If you’re constantly asking yourself, “Will this chocolate chip cookie set me back?” or you’re always saying, “I’m craving a Big Mac, but I’ll just save it for my cheat day,” keep reading to find out why experts recommend stopping with the cheat days and what to do instead.

Why do cheat days do more harm than good?
What seems like one day or weekend taking a simple “no rules” approach can actually be a detriment to your overall well-being. “In the short term, cheat days can cause physical discomfort, digestive upset, lethargy, and negative feelings of shame and guilt,” explained Miranda Galati, MHSc, RD. “In the long term, cheat days can disconnect us from our body’s signals of hunger and fullness and make it more difficult for us to eat the right amount for our unique body.” Personally, the idea of a cheat day has never sat well with me. Holding out for a certain day of the week where I can indulge in anything puts all of the power into what I’m consuming and how it will make me feel versus me claiming my own power to make choices for myself that make me feel good.
Plus, putting food in categories of what you “should” eat and what you’re only allowed to eat when you’re “cheating” not only takes the joy out of eating, but it can also instill guilt and shame as well as binges and cravings. “‘Planned binges’ lead us to eat way more of the food we’ve been avoiding all week than if we just allowed and normalized them on a regular basis,” agreed Alana Van Der Sluys, a certified intuitive eating counselor. 

What to do instead of cheat days:
We can get so consumed in what foods are healthy and unhealthy that we completely dismiss what it truly means to be healthy. The relationships that you foster—including the one you have with food—play a huge role in your overall health. It’s important to consider your health in its entirety when considering your goals. With that being said, here are a few things to keep in mind that can help with ditching cheat days completely. 

Prioritize moderation over perfection
“Our health habits are not determined by one choice or even by one day—it is about patterns,” explained Johna Burdeos, a registered dietician. We’ve heard it time and time again, but the saying “moderation is key” really is true. Of course, there are foods that are more nutritious than others, but the goal is to develop a lifestyle that can be maintained rather than forming an unhealthy relationship with food. Before swearing off any one item or food group, ask yourself, Do I really see myself never eating [insert your favorite junk food here] ever again? Odds are, you’ll find it’s not sustainable to give up any one thing, so instead, think about how you can enjoy it in moderation (rather than expecting complete perfection). “When we aim for perfection, we are setting ourselves up for burnout, guilt, depression, and disordered eating,” Burdeos said.

Opt for nutrient-dense foods
Even what was traditionally deemed your “cheat day” foods can be nutritious! Instead of focusing your attention on what you need to eliminate when you’re trying to be “healthy,” prioritize how any snack or meal can be more nutritious. “If your favorite food is mac and cheese, maybe choose higher-quality ingredients like organic, grass-fed cheddar cheese, unsweetened non-dairy milk, or pureed steamed cauliflower, and add in some greens and fiber like chopped-up broccoli or green peas,” suggested Tara Bassi, MSc, CNS, LDN. Opting for more nutrient-dense foods can ensure you’re satisfying your cravings, fully enjoying your meals, and fitting in the nutrients that make your body feel good.

Eat mindfully
Eating can feel so mindless when you’re doing it in front of the TV, while you’re on your phone, or sitting at your desk. Galati suggested enjoying what you’re eating without any distractions so that you can fully enjoy it and are able to stop eating once you’re satisfied.

Adapt a food freedom mentality
Shift from an “all-or-nothing” cheat-day mindset to a food freedom mentality. “A food freedom mentality is where all foods are allowed any day of the week,” explained Kaleigh McMordie, MCN, RDN, LD. “It takes practice, but once your mind has shifted, eating a balanced diet with occasional treats becomes effortless and is much healthier in the long run.” More importantly, being in a position where you can choose what to eat, how much to eat, and when to eat is a privilege. Eating is not meant to be a punishment or a chore; it’s meant to be pleasant and satisfying.

Take the pressure off
What you eat is only one component of looking and feeling good—exercise, stress, sleep, and overall well-being are important factors to keep in mind that dictate your well-being just as much (if not more!) than what you eat. Speaking to yourself with compassion and approaching your health goals with gratitude for all your body can do for you works wonders for a sustainable healthy lifestyle. 

A Dietician’s Guide to Mindful Eating More

Whether or not you’re a caffeine addict like me, you can make your coffee work better for you with coffee additives. In the words of Lorelai Gilmore, “Everything in my life has something to do with coffee.” It’s the first thing I think about when I wake up, I fall asleep looking forward to having a cup the next morning, and I’d be lying if I said I didn’t find a way to sneak in another cup (or two) somewhere during the day. My love for the delicious drink started in college whenever I needed a pick-me-up after late-night study sessions, and it’s stuck with me through my post-grad life for every early-morning meeting and midday slump. What can I say? I’m loyal. 
I’m not exactly proud of my caffeine dependency, but since I don’t see my two to three cups a day going away anytime soon, I want to make the most out of them by adding in some extra nutrients when possible. If you too are looking for ways to add a healthy boost to your morning drink, continue reading for easy mix-ins that will have you ditching your daily trip to Starbucks. 

1. Collagen
We’re often told that collagen is the must-have ingredient to improve our hair, skin, and nails, but the benefits don’t stop there. Collagen is also an easy way to incorporate more protein into your diet. According to Healthline, our bodies begin to slow the production of collagen as we age, so adding a scoop to your morning cup of joe can also help support important functions like tissue repair, immune response, cellular communication, and cellular migration. Plus, Jennifer Aniston adds it to her coffee every morning, and we all know she’s #goals. Collagen powder is tasteless and fully dissolvable, so you won’t even notice it in your coffee, but if you prefer a more specialty-coffee drink, whisk in some flavored collagen creamer for added taste and froth.

2. Cinnamon
Cinnamon is already a pretty common coffee additive (hello, PSL season!), and for good reason. Not only does it taste like fall, but it’s also full of health benefits. According to The New York Times, cinnamon has anti-microbial properties and is full of antioxidants. A daily dose of the spice may also lower blood sugar, improve brain functioning, and aid in digestion. Sprinkle it on top for added benefits and taste.

3. Butter
Butter coffee, made famous by Bulletproof coffee, can have many benefits due to the healthy fats. Dave Asprey, the founder of Bulletproof, recommends using grass-fed butter or ghee to get the most antioxidants and omega-3s out of your coffee or a coconut or MCT oil (if you avoid dairy). These healthy fats also help keep energy levels stable, meaning you won’t experience blood sugar spikes and ultimately that post-coffee crash that can come from sugary coffee drinks. Add butter or coconut oil to freshly brewed coffee and mix with a blender or milk frother to create a delicious, creamy latte.   

4. Adaptogens
While adaptogens have been all the rage in wellness trends, the use of adaptogens dates back to over 3,000 years ago and has been used in many cultures, including having roots in Ayurveda. While there are many different types of adaptogens, there are about six common ones with different purposes. Reishi mushrooms are calming and can help with sleep and stress, lion’s mane helps with focus and productivity, chaga supports the immune system, cordyceps can improve stamina and endurance, and turkey tail mushrooms aid in gut health. Research also suggests that ashwagandha can improve hormonal balance and has antibacterial properties. As with any change in diet or supplementation, make sure to talk to your doctor before consuming. 

5. Cacao
You don’t have to try hard to convince me to add more chocolate to my diet, but add in the health benefits, and I’m sold. Cacao dates back to early 1500 B.C. when Mayans drank cacao for celebrations and ceremonies. According to Healthline, it’s known to be rich in antioxidants that can reduce inflammation and improve brain function. Also, did I mention it’s delicious? To upgrade your coffee, add a spoonful of cacao powder. The taste of cacao is more bitter than chocolate (because it doesn’t contain the added sugar), so add your sweetener of choice for more of a mocha taste. 

6. Turmeric
This popular spice has been used medicinally for over 4,500 years and is native to southern India and Indonesia. Today, it is used all over the world for both flavor and health benefits, but did you know it’s become a common way to (literally) spice up your coffee too? According to Healthline, turmeric contains a compound called curcumin, which is known for its anti-inflammatory and pain-relieving properties. It’s also full of antioxidants. Turmeric lattes (made with turmeric and milk) are also a great way to help cut down on your coffee intake while still enjoying a warm drink. 

7. Cardamom 
The spice cardamom comes from the dried, ground seeds of the cardamom plant and is a popular ingredient used in South Asian cooking and Scandinavian baking. While its flavor is more like mint, its benefits are similar to those of cinnamon. It’s high in antioxidants and can also aid in digestion. Since it has a minty taste, it’s the perfect spice if you’re a fan of a peppermint latte around the the holidays, and bonus: Goodbye coffee breath! 

8. Raw honey
We all know Kourtney Kardashian is a fan of the natural sweetener, and after learning more about its benefits, I can see why. It contains vitamins and minerals. The bee product is high in antioxidants and contains a variety of nutrients. My personal favorite benefit (as someone who suffers from year-round allergies) is that raw honey may help seasonal allergies, especially if it’s local.

9. Vanilla extract
Adding vanilla to your coffee may sound like an obvious suggestion, but we’re not talking about your standard vanilla syrup. Natural vanilla extract or vanilla bean (make sure it’s real, not imitation made from synthetic ingredients) contains powerful antioxidants and may provide anti-inflammatory effects. And, in addition to adding some flavor to your coffee, vanilla extract provides a dose of needed minerals to your diet in the form of magnesium and potassium.

What 14 Nutritionists, Wellness Bloggers, and Doctors Add to Their Coffee More

When it comes to how to eat healthier, achieving your nutrition goals is rarely just about modifying your food and eating habits; there are many moving parts to becoming your healthiest self. Yes, choosing nourishing foods, engaging in regular physical activity, and making time for self-care are all important, but there is one component of health that is often overlooked: rituals. Unlike habits (which are performed for the sake of doing the action itself—think: brushing your teeth every day), rituals are a series of intentional actions that can lead to behavior changes. By incorporating rituals into your daily routine, you are creating a positive domino effect to allow other healthy habits to follow. The best part is that rituals don’t have to be difficult to make a difference. Read on for seven rituals that you can start doing today. 

1. Set daily intentions
Creating a ritual to write down a daily intention is an automatic way to set the tone for how you want to think, feel, or act each day—including what you want to eat and how to fuel your body. Intentions can align with your values or goals, but they can also help you get more clear on what you want out of your life and how food can help you get there (more energy to work on your business or go out with friends, etc.). And on days where you feel like everything is going wrong, you have your intention to fall back on. 
To get started with setting intentions, think about what you want to get out of the day and what energy you want to attract. You could ask yourself questions such as “What attitude do I want to have today?” or “What do I need to focus on to reach my goals?” Examples of intentions could be “Today, I intend to open myself up to new possibilities” or “I am stepping into confidence today.” Connecting your nutrition goals to a greater purpose or desire helps to engrain them in your mind, which can set you on the path to becoming your best self. 

2. Stretch
I used to think that stretching was something you only did to become more flexible or improve your sit and reach test score in gym class (*cue the flashbacks*). Turns out, stretching has many benefits, including keeping your muscles flexible, reducing stress, preventing injuries, and counteracting the effects we feel from sitting. But most importantly, stretching gives you a chance to reconnect with your body by tuning in to what’s happening inside and out. The more in-tune you are, the more likely you are to live as your healthiest self. Luckily, you don’t need to dedicate an extensive amount of time to stretching to reap the benefits. All you need is a 5-10 minute stretching ritual first thing in the morning or at night before bed as an easy way to anchor your day, connect to your body, and remind yourself what you’re eating healthy for.

3. Meditate
Meditation can be great for improving your health, as some research has shown it helps reduce stress and boost immunity. But meditating can feel totally daunting and overwhelming for many people. I mean, what’s the first thing that comes to mind when someone says meditation and why is it sitting in complete silence focusing on deep breathing? However, creating a meditation ritual doesn’t have to mean sitting in silence for long stretches of time. Meditation can be practiced in many different ways, and it may take some trial and error to find what works best for you. One way to start a meditation ritual is through practicing visualization meditation. This can look like visualizing yourself completing a health goal, making a nourishing meal, or just generally feeling like your healthiest, most energized self. Picture what your ideal situation would look like and imagine it becoming a reality. 

4. Gratitude journal
When we express gratitude for what we have, it can make our life feel that much more fulfilling. Although thinking about what you’re grateful for is helpful, writing it down has been shown to reduce stress, lead to better sleep, and even improve interpersonal relationships. Keeping a gratitude journal doesn’t have to be long or extensive. Start by jotting down three things you’re grateful for each day, anything from the weather outside to a big life event. While shifting your perspective to a grateful one can help increase confidence and intentionality that helps you stay motivated to eat healthy, you can also express gratitude for things related to your nutrition goals, like how you have access to nourishing food that makes your body feel energized, or gratitude for how your body can move. No matter how big or small, starting each day with a dose of gratitude can help create positive effects on your mental and physical health. 

5. Limit phone usage
We all spend way too much time on our phones. I often find myself down an Instagram rabbit hole, which sucks up a lot of time and energy I could be spending elsewhere. Setting an app time limit on my phone has been a game changer, especially in the morning. I personally have scheduled “downtime” on my phone so that I don’t wake up with notifications. This allows me to be fully present in my morning routine and helps set a positive tone for the day. While you can tailor your phone preferences to whatever best suits your needs, being intentional about how much time you are spending on your phone—especially on social media—can ensure that your energy is being spent where you intend for it to be and limits you from making those unintentional choices (looking at you, mindless snacking) when you’re distracted. 

6. Use affirmations
Affirmations are positive statements or phrases you can say to yourself as encouragement, and they’re different from intentions because they are a sentence to repeat to yourself when you need it rather than a goal or desired outcome. When we recite affirmations, we can improve our coping abilities and overall sense of well-being. You may be familiar with “I Am” affirmations like “I am strong” or “I am healthy,” but affirmations can take many forms, so choose one that works best for you. Start by saying affirmations out loud or even in front of a mirror as a part of your daily affirmation ritual. Some examples include “My actions are meaningful,” “I am healthy, I am happy, I am loved,” and “My body deserves optimal nourishment.”

7. Connect with nature
Spending time in the great outdoors has been shown to have many positive benefits for overall health including reducing stress and boosting your mood, which means less stress eating and more intentional food choices when we’re feeling inspired, happy, and less stressed. Nature also lets us connect to our bodies and helps us feel more in tune to its needs. Despite this, many of us are simply not getting outside enough. Finding ways to connect with nature as a daily ritual can be as easy as taking a break during the workday to bask in some sunlight, going on a post-work walk in your neighborhood, or even taking your work (or workouts) outside. 

A Dietician’s Guide to Mindful Eating More

If there’s one thing that almost everyone can agree on, it’s that vegetables are good for you. We all know that vegetables can help prevent disease, boost gut health, and protect vital organs. But despite their many benefits, most of us don’t know how to eat more vegetables. Even as a dietitian, it can be challenging at times to add enough color to my plate. But luckily, I’ve been able to find hacks and tips to incorporate more veggies in delicious and easy ways (even for those who don’t like vegetables). 
Not too long ago, I loathed Brussels sprouts—no matter how many times I ate them, they still tasted too bitter to me. One day, I tried them prepared in a delicious shaved salad, and my relationship with Brussels sprouts was forever changed. All this to say, before you dismiss vegetables that have burned you in the past, it may be time to give them a second chance. And in the end, if you only find a few you enjoy, stick to them! Eating vegetables you love is better than eating no vegetables at all. But if you’re looking to sneak more vegetables into your meals for all the amazing health benefits (without sacrificing taste), these hacks are for you. 

1. Think plant-forward
Having a plant-forward mindset can help you be more intentional with adding veggies to your plate. Plant-forward isn’t about taking away food groups or eating completely plant-based; rather, it focuses on adding in plants to make meals more well-rounded. The easiest way to do this is to think about how to add vegetables to some of your favorite meals. Love tacos? Make your filling with half ground meat and half beans. If pasta is a weeknight go-to, try zucchini noodles mixed with whole wheat pasta or combine leafy greens, broccoli, onions, or tomatoes with the pasta itself. And if you’re opting for a complete plant-based meal (read: sans meat or dairy), there are plenty of delicious options here!

2. Toss veggies into smoothies 
Perhaps the oldest hack in the book is adding vegetables to smoothies—and for good reason! Blended together with fruit and other delicious add-ins such as nut butter, yogurt, and protein powder, vegetables are easily disguised and taste great while you still reap all of the nutritional benefits. Although tossing a handful of leafy greens into your morning smoothie mix may be an easy go-to, variety is the spice of life. So next time you’re DIYing a delicious a smoothie, consider adding frozen cauliflower, zucchini, or avocado (which is technically a fruit, but you get the idea). You might just discover your new favorite combination and sneak in some veggie nutrients without the veggie taste. 

3. Try plant-based dips
Why eat vegetables with dip when vegetables can be the dip? I mean, I’m all for dipping vegetables into vegetables too (carrots and hummus anyone?), but when it comes to adding more veggies in your diet, having great, plant-based dips on hand makes them an accessible snack or side. And in my humble opinion, dipping food makes it more fun. For convenience, store-bought hummus, salsa, and guacamole are great options (yes, they’re all full of veggies!). You can also make your own white bean dip, corn salsa, roasted red pepper dip, or pesto with minimal ingredients at home.

4. Add to baked goods
While a cupcake or cookie doesn’t necessarily scream “vegetables,” hear me out. Similar to blending in a smoothie, baking vegetables into timeless desserts helps pack in a nutrient-dense punch without compromising flavor. Beans are often the easiest to add to baked goods since they can be used as a fat replacement (like instead of butter or oil). A pro tip for adding beans is to opt for one lighter in color such as chickpeas, cannellini, or Great Northern beans. These beans have a more neutral flavor, making them a great base for baked goods such as cookies or muffins. And if you’re not sold on baking with beans, pumpkin muffins, carrot-apple cookies, and zucchini oatmeal bake make for delicious snacks or breakfast alternatives. 

5. Opt for frozen vegetables
I am a huge fan of frozen vegetables. Not only are they convenient, but they can be cheaper too (especially in winter months when some produce is out of season). Plus, they’re just as nutrient dense because they are frozen at peak ripeness. Since frozen vegetables have an unfortunate tendency of becoming mushy when prepared, it can be helpful to use them in dishes that lean into that texture. Examples could be casseroles, chili, pasta dishes, or soups. To make frozen vegetables taste better, try roasting or sautéing them and adding them into some of your favorite dishes like pasta or stir-fries. 

8 Delicious Ways to Eat More Greens
No Salads Required More

You may think that you’re practicing mindful eating, but most of us are not. In today’s modern world, distractions are everywhere. Many of us frequently finish a meal without even remembering eating it because we were watching TV, scrolling on our phones, or responding to an email. And while enjoying a show with a meal isn’t inherently bad, constant distractions can turn eating into a mindless act, which can lead to overeating instead of eating for physical hunger and enjoyment. 
As a dietitian, my goal is to help individuals feel empowered by their food choices. Food is meant to be enjoyed, after all! One of the best (and research-backed) ways to slow down and enjoy food is through mindful eating. Mindful eating is a popular term in wellness, but I often hear confusion over what exactly it means and how it differs from intuitive eating. Consider this article a crash course in mindful eating and how you can incorporate it into your lifestyle—starting today!

In this article

What is mindful eating?
Mindful eating is a component of the practice of mindfulness, which is rooted in Buddhist and Hindu beliefs. Jon Kabat-Zinn, a pioneer in the field of mindfulness, is largely to thank for popularizing the term that is trendy in secular Western culture today. Kabat-Zinn defines mindfulness as “paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.” 
Mindful eating is the art of intentionally paying attention to your food without judgement and utilizing all of your senses during a meal. Tuning in (in a non-judgmental way!) allows you to get curious about your eating behaviors and better understand your thoughts and cues that guide food choices. The intent of mindful eating is to focus on how you feel during a meal and to fully savor food in the present moment.  

What’s the difference between mindful eating and intuitive eating?
Mindful eating and intuitive eating are two phrases that often get used interchangeably, but they are not entirely the same. Intuitive eating is an approach to eating created by two registered dietitians Evelyn Tribole and Elyse Resch in 1995, which utilizes your body’s inner wisdom to make food choices instead of external food “rules.” There are 10 principles to intuitive eating, which are aimed at helping individuals become more in tune with their bodies. We are all born as intuitive eaters, but this skill often gets lost as we age due to various external factors such as socioeconomic status, chronic disease, and largely in part diet culture. 
While mindful eating is certainly an important component of intuitive eating, it is a different approach to food and nutrition. The main difference between intuitive eating and mindful eating is that mindful eating is focused on being present during a meal by utilizing the senses before, during, and after eating. Intuitive eating, on the other hand, is about reconnecting with your body by rejecting diet culture mentality, honoring your hunger and fullness, and respecting your body. For the TL;DR version, mindful eating is paying attention to your food in the present moment without judgment and intuitive eating is a framework with the goal of making peace with food. 

What are the benefits?
Mindful eating has many benefits, but it’s important to note that mindful eating is not meant to be used as a weight loss tool. Medically, mindful eating has been shown to reduce binge eating and emotional eating behaviors in individuals as well as reduce symptoms of irritable bowel sydrome (IBS) and help patients better manage Type 2 diabetes. But beyond that, mindful eating can also help with:
Digestion, since slowing down during meals helps reduce stress, allowing your body to relax during the digestive process. 
Learning or relearning how to enjoy your food by savoring each bite and utilizing your senses at each meal.
Getting back in touch with hunger and fullness cues, as practicing mindful eating can help you become more in tune with your body’s needs.

How to incorporate mindful eating:
Eating mindfully is all about bringing awareness to each bite of food. While this may not always be possible (I get it—we’re all busy and stressed!), these are some tips to help you incorporate mindful eating into your daily routine. 

Pick one meal to practice with
For those new to mindful eating, it may be helpful to choose one meal to practice more in depth. It’s unrealistic to expect to eat mindfully every single time, but the more you intentionally make time to eat mindfully, the more innate it will become. For example, if you can set aside a short amount of time to practice mindful eating in the morning, use the five minutes it takes to eat your morning cereal or scrambled eggs to put away distractions and eat mindfully. If your days are a rush from the minute you wake up until the end of your work day, turn dinnertime into a mindfulness practice. 

Take a pause
I know how easy it can be to instinctively reach for your favorite comfort food after a long, stressful day. But before grabbing a snack from the pantry, pause and ask yourself what you’re really feeling. Is it stress? Sadness? Frustration? Boredom? Or are you physically hungry? Taking a moment to identify what you’re actually feeling can help you make a more mindful choice. If your feeling is not related to physical hunger, try a different activity such as calling a friend, going for a walk, or journaling to help process your thoughts and emotions instead. 

Remove or minimize distractions while eating
When sitting down for a meal, removing distractions is essential for mindful eating. This means shutting your work laptop, setting your phone aside, and not turning on the TV. This may not be feasible all the time, and that’s OK! But when you are able to remove distractions, try to focus on the food in front of you or the conversation if you are eating with others. 

Slow down
Whether you are eating quickly to move onto the next task, wolfing down breakfast on a morning commute, or you’re simply a fast eater, eating mindfully is all about slowing down. Taking time to pause during meals can look like setting your fork down between bites, stopping to take a sip of water, or taking a deep breath to check in with your body to see if you are still hungry or comfortably full.

Engage your senses
Take a moment to really look at your food. What about it is visually appealing? What does it smell like? Notice how it feels when you take your first bite. What descriptions come to mind? Is it crunchy? Chewy? Smooth? Paying attention to your senses really helps you savor your meal. After all, mindful eating is not about judging your food but rather about being curious and bringing full awareness to each bite. 

How To Spring Clean Your Diet
According to a registered dietician More

Spring is just around the corner, and I am ready for longer days and warmer weather. With the change in season comes the need for a spring clean and time for a fresh start. While we all know about Marie Kondo-ing our wardrobes and reorganizing our living spaces, what do we know about cleaning up our diets? I don’t mean “eating clean” and restricting yourself from foods you enjoy. Instead, think of this as a time to release eating habits that no longer make you feel happy or healthy. 
“Healthy” is a relative term that means something different to everyone, so choosing dietary preferences that fit your lifestyle will look different from mine or even your best friend’s. When it comes to making changes in your diet, it’s important to remember that you know your body best. And what better time to make healthy lifestyle changes than at the start of a new season? If your diet has been off track since the holidays, there’s no need to feel bad. Read on for ways to spring clean your diet and refresh for the new season and beyond. 

Let go of foods that are no longer serving you
Just like letting go of clothes that you no longer wear, spring cleaning your diet starts with letting go of foods that are no longer serving you. This includes expired food, freezer-burnt items, half-used condiments that are old, and any other foods that you won’t use (looking at you, tahini). If it’s expired, throw it out and take a mental note to not purchase that food again so you’re not wasting food. If it’s not expired but you know you won’t use it, consider donating to a local food bank.
After you have cleared everything out, restock strategically. Keeping your favorite whole foods such as fruits, vegetables, lean protein, and nuts on hand makes it more likely that you’ll create meals packed with fiber, micronutrients, protein, and healthy fats. And it’s a surefire way to make reaching for non-nutritive options much less tempting. I’d call that a win-win. And while we are on this subject, if there are certain foods you don’t like, don’t buy them! It can be easy to feel like you have to stock up on items from the latest wellness trend, but it’s no good having wilted kale in the back of the fridge if you’re never going to eat it.

Opt for in-season produce
Maybe it’s because I romanticize almost everything in life, but one of my favorite things is picking out produce each week. So it comes as no surprise that new spring produce makes me equally excited. Eating in-season produce offers numerous benefits, not to mention it’s often cheaper. This spring, look for apricots, broccoli, asparagus, honeydew, and green beans, just to name a few. When shopping for in-season produce, try to make a list of fruits and vegetables you haven’t had as a way to help keep your diet from feeling monotonous. And remember, you can still reap nutritional benefits regardless of if the produce is fresh, frozen, or canned. 

Think about what you can add
Building balanced meals is all about what you can add to your plate, not what you need to subtract. Instead of trying to cut out less nutrient-dense options (which could lead you to feeling deprived), think about how you can add color, fiber, and flavor. This can look like incorporating vegetables into meals such as stir-fries and casseroles, sprinkling nuts and seeds on oatmeal or yogurt, and choosing healthy fats like avocados and olive oil to give meals some flavor. After all, produce gets its coloring from antioxidants, which are key to fighting inflammation. So the more colorful your plate, the more phytonutrients, minerals, and vitamins you’ll consume. 

Cook at home more often
It’s been a long day of work and curling up on the couch to catch up on Euphoria with a meal you didn’t have to make yourself sounds oh-so-appealing, right? I totally get it. Takeout is not only easy and convenient but also delicious. However, when you’ve ordered delivery maybe one too many times the past few weeks, it can take a definite toll on your budget and body. So how can you find ways to entice yourself to cook more at home?
For starters, finding healthy recipes you enjoy turns preparing food at home into a labor of love instead of another task on the to-do list. And making a plan ahead of time rather than leaving it until the day of makes it less likely you’ll reach for your DoorDash app. Once you’ve got your go-tos figured out, stock up on staple ingredients to help make cooking at home a foundation of your diet. Buying nutrient-dense foods you know you love sets you up for success and makes preparing healthy meals at home much more enjoyable. 

Be more mindful of sugar
From Halloween to Valentine’s Day, there is no shortage of sugary treats. You shouldn’t feel shame in enjoying dessert, but consuming too many added sugars may lead to adverse health effects long term. Instead of cutting out sugar from your diet completely, look for small ways you can cut back. For example, minimizing the sugar added to your coffee or tea or replacing some of your favorite drinks or snacks with “no added sugar” options can help lower the amount of sugar you’re consuming. Reading food labels to better understand what ingredients contain sugar and looking at the added sugar amount on the product can also help you be more successful at reducing your intake. And if your sweet tooth needs satisfying, opt for naturally sweet whole foods like fruit, coconut flakes, cocoa nibs, and unsweetened yogurt. 

Hydrate
Water is key for so many general body functions, such as lubricating joints, keeping your skin glowing, and protecting your organs. So don’t sleep on your hydration goals this spring! A general guideline is to drink half your body weight (in ounces) of water each day, although needs may vary depending on outside temperature, exercise, and age. Bringing a water bottle with you is one of the easiest ways to ensure you will reach for water instead of other dehydrating beverages. And if you still forget to drink water throughout the day, using a straw not only makes it more convenient, but you are also more likely to drink more ounces than if you were taking a regular sip. 
I completely understand that drinking plain water is not everyone’s cup of tea. There are many ways to flavor your water to make it taste less bland. Try adding mint leaves, lemon slices, cucumber, berries, oranges, or a combination of these to a glass of water. Additionally, drinking non-caffeinated tea or kombucha for a probiotic boost is another great way to meet your hydration needs.

Practice mindful eating
With the hustle and bustle of the holiday season behind us, spring is the perfect time to slow down and focus on how you’ve been eating. Maybe you find yourself aimlessly wandering to the pantry during your work-from-home day or you eat an entire bag of chips while binging your favorite show (relatable). Mindful eating is about being present in the moment and utilizing your body’s hunger and satiety cues to recognize when you are full. Although we all mindlessly eat from time to time, practicing mindfulness around food has many benefits, most notably preventing overeating and learning how to savor your food. This spring, tune into your body’s needs by taking time to slow down during your meals. This can mean sitting down at a table to eat, eating without distractions (mindless scrolling included), and pausing to check for fullness. Ask yourself: Am I still hungry or could I stop here? Take note of what your body is telling you during meals and you just might notice what it’s trying to communicate in other areas of your life too.

15 Ways to Eat Healthier
(without going on a diet) More