Spring Clean your Diet in April

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Spring Clean your Diet in April

Tulips, jogging shoes, bottle water

Your home gets a lot of attention this time of year with spring cleaning in full swing, but lets not forget about our diets! Incorporate these tips and swaps into your daily routine in order to spring clean-up your diet!

1. Ditch the soda and sugary drinks!
Each can of soda can have upwards of 140 calories and 39 grams of added sugar (that’s almost 10 teaspoons!) along with virtually no beneficial nutrients. Instead of soda, reach for a sparkling water. You can add a squeeze of citrus fruit yourself, or choose from a ton of different flavors available. It will have the same carbonation you might be craving, with none of the added sugars, plus it’s hydrating! Which brings me to my next tip…

2. Stay Hydrated!
All the spring cleaning you’re doing can have you working up a sweat! Make sure to keep yourself hydrated with at least 8-10 glasses of water (or club soda!) per day. There are also many foods with a high water content, that can aid in hydration, and replenish minerals lost in sweat. Some of my favorites include watermelon, oranges, cucumber, bell peppers, and tomatoes!

3. Moderate your caffeine intake..
Although caffeine has been shown to have many benefits, high amounts of caffeine later in the day, can have an impact on sleep quality. You may compensate for your low energy the next day with high sugar foods and extra caffeine. This can lead to another night of less than stellar sleep - it’s a vicious cycle you can put a stop to! Try reaching for a cup of green tea instead of your large coffee or energy drink when you hit that wall. Although there is still caffeine in green tea, it is in more moderate amounts, about 35mg per cup vs. 100mg, depending on the strength. Also, green tea contains a different anti-oxidant profile than coffee, adding more variety to your diet. Or better yet, have a glass of ice water with a small handful of almonds and piece of fruit. Sometimes dehydration and hunger could be the culprit for your low energy.

4. Get back to the basics..
Try to focus on whole foods and less of the processed items. Emphasize a diet centered around the basics - vegetables, fruits, whole grains, legumes, lean meats, and dairy/dairy alternatives. If there is a substantially long list of ingredients you can’t pronounce on the label, it’s probably not the best choice to make up the bulk of your diet. Balance is key!