Spring clean your diet with these simple hacks.

Spring is in the air. I love to be outdoors and listen to the birds chirping. With springtime comes de-cluttering; we clear out our winter sweaters and boots in exchange for spring dresses and sandals. With daylight savings time upon us, we can spend more time outdoors, which can boost our moods and also enable us to exercise outdoors while also being one with nature. Spring is also time for renewal and rejuvenation with the smell of flowers in bloom. As the season changes, since I am a nutritionist, I love to focus on helping others take on some new healthy rituals too.

Here are my top tips to help you recharge this spring. I hope you can give them a try, if you are not already practicing them.

1. Cook (a little) more.

You gain so many benefits when you cook at home. First off, home cooked meals are healthier and contain fewer calories than those eaten away from home. Research published in the American Journal of Preventive Medicine found that eating out frequently was associated with a lower diet quality and more ‘empty calories’ as compared to cooking at home.

When we cook and measure out ingredients, we tend to become better at estimating portion sizes, which I promise you, will help you slim down. Cooking is also a great way to bond with family and friends. While eating out is lots of fun and very social, (and it’s always great to try new foods!), try to eat at least a few meals at home each week. It will help both you wallet—and you waist. If you don’t know how to cook, take a cooking class or turn on your TV; there are many shows which teach you how to prepare healthy foods.

One of the best ways to get your eating plan in order is to de-clutter your kitchen and keep healthy foods around. I’ve devoted an entire chapter in Finally Full, Finally Slim to de-cluttering your kitchen. Get rid of most of the junk and keep healthy foods at arms reach. Keep fruit such as apples or pears on the counter, put the breakfast cereal away in the cabinet, and keep healthy foods in the front of the fridge where you can easily see them. I love keeping assorted berries in a bowl as well as baby carrots and red peppers easily accessible. It is also best to store goodies like cookies in an opaque container so that they are not as tempting.

3. Enjoy the rainbow.

Besides helping us feel fuller on fewer calories, eating a colorful diet high in fruits and vegetables (both fresh and frozen) can give your diet a boost of vitamins, minerals, antioxidants and fiber which cut your risk of chronic disease and help fight aging. Eating the rainbow and choosing a colorful assortment of produce is best, as different health benefits exist from the different color spectrum.

I often counsel families and like to choose a “color of the week” where we incorporate produce of that color into the diet. For example, the color red is the “R” of the rainbow (remember the acronym “ROY G BIV”!). Let’s think of a bunch of healthy red foods and try including them into the diet this week—pink grapefruit, tomatoes, red raspberries, strawberries, and red peppers. Next week, think of the orange color scheme for “O” and all the healthy orange foods—orange, carrots, cantaloupe… It’s a lot of fun and helps to incorporate a lot of colorful produce. And guess what? Even white colored produce have lots of health benefits: think cauliflower and white onions!

5. Get moving outdoors.

This is a great season to get outside and play. Go for along walk with your dog, go for a run or a bike ride, or enjoy a structured hike. It stays light outside for longer this season so you can take advantage and exercise outdoors after work. Being one with nature is also so good for the soul, helps improve mood, and helps you feel centered.

Cultivating an attitude of gratitude leads better sleep, improved mood, better self esteem, better resiliency, and stronger relationships.  Cultivating gratitude leads to better psychological and physical health. One ritual that I practice myself daily (almost!) is to write down 5 things I am grateful for each day. While certain things can certainly often be better, we must remember, that they can also be worse. Try looking at your “cup” as half full instead of as half empty. When we appreciate what we have, we also tend to ultimately get more out of life and relationships.