Spring Clean Your Nutrition

Spring Clean Your Nutrition

[This article was written with Maika Luongo, a registered dietitian on Amwell.]   

It’s hard to keep healthy nutrition habits during the dark days of winter. We eat way too much comfort foods to keep us warm (chicken pot pie, beef chili, creamy soups, and hot chocolate with whip cream), layer up in warm clothes and decrease our outdoor activity to stay inside and binge-watch our favorite TV shows. But no matter what the season is, it’s important to make healthy choices all year round.  

Now that spring is finally upon us, here are nine foods you can incorporate into your diet that will help keep you feeling your best for the warm months ahead.

Talk with a dietitian to design an individualized nutrition plan today.

For starters, bananas are very high in potassium, which can play an important role in decreasing blood pressure. A banana on its own is delicious and is easy to carry with you on the go.

Oatmeal: Not only is this morning go-to tasty and delicious, but it is packed with fiber and protein, which is going to keep you full way past lunchtime. Fiber is also known to lower cholesterol – another bonus to consuming this powerhouse food!

Greek Yogurt: Not only is Greek yogurt great for breakfast and as a snack option, but it’s also a great substitute for unhealthier condiments in your kitchen such as sour cream and mayonnaise. Greek yogurt contains double the protein than regular yogurt, which will keep you feeling satisfied longer. It is also an excellent source of calcium, is high in potassium and is naturally low in sodium. Choose fat-free or low-fat plain versions as flavored versions are high in sugar.

Salmon: This fatty fish is an excellent source of Omega-3, which is considered an unsaturated fat. The American Heart Association recommends eating at least 3.5 oz. (3/4 cup flaked) of fatty fish 2x/week. Not a fan of salmon? Try other fatty fish that are just as good for you like tuna, trout, or mackerel.

Sweet Potatoes: This healthy side is a great addition to your dinner plate. Sweet potatoes are packed with fiber, Vitamin C, beta-carotene and potassium. Just 1 cup of this tasty vegetable provides 6g of dietary fiber.

Carrots: Carrots are high in fiber and potassium and are a great snack alone, dipped in hummus, seasoned as a side with herbs and spices or salt-free seasoning blend or great in any homemade soup.

Brussel Sprouts: Get rid of everything you thought about brussel sprouts as a kid and embrace the nutrition that is jam-packed with Vitamin C, folic acid and fiber. It’s easy to make and tastes delicious! You might even want to pair it with salmon and sweet potatoes for a plate bursting with winter food super power.

Avocado: Avocados are a favorite to many and the reasons are justified. You can have an avocado at any time of the day. Avocados are a great source of healthy, monounsaturated fat, which may help reduce risk of heart disease. They are also high in potassium.

Dark Chocolate: Looking for something sweet, but also something that is good for you? Choose dark chocolate satisfy that craving. Dark chocolate is high in antioxidants that may help lower LDL cholesterol levels and increase HDL cholesterol levels.

What are some of your tops tips to revamp your diet for the srping and summer months? Don't forget, if you want to learn more about healthy eating, talk with a registered dietitian on Amwell today and receieve a customized eating plan, just for you!


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