Spring is a great time for a nutrition makeover or recommitment. Traditionally it is a time for renewal but the approaching thoughts of shedding heavy clothes in favor of bathing suits tends to hasten the decision to take control of your lifestyle. The good news includes predictions of better weather. Gardening, walking and outdoor activity are possible. And our food choices are changing to fit the lengthening of the day and the fun of the season. Yes, it is time to renew and here are some ideas:

• Reintroduce salads and mini-meals. Eating light fits the season.
• Put emphasis on plant based foods.
• Fruits and vegetables at every meal can be translated to having some all plant based meals. Lentil and vegetable casseroles, pasta primavera (with whole wheat pasta and vegetables), a baked potato with cheese and broccoli with a salad, or a plate of grilled vegetables featuring spring asparagus.
• Check out your grain choices and try some whole grains.
• At least half of your grains should be whole, not to save calories but to add fiber and lasting power.
• Feature other foods that symbolize spring like Vidalia onions, strawberries and rhubarb.
• Combine berries with rhubarb for a great dessert or side dish. Asparagus is worth repeating; try asparagus guacamole as a great low fat and low calorie appetizer.
• Choose lighter and lean protein choices.
• Choices range from fish and other seafood to beans, nuts, soy, eggs, chicken, turkey, and other lean meats. Spring is a time to revisit grilling as a healthy way to enjoy most high protein foods.
• Add low fat dairy foods for calcium and vitamin D.
• Calcium enriched soy, rice and almond beverages fit the needs of those unable to tolerate milk. Yogurt, low fat cheeses and cottage cheese add protein and calcium to salad meals.
• Wear a pedometer and begin to aim for 10,000 steps a day.
• Before you moan and groan, know that daily activity counts. Start where you are and add more steps each week. Parking a bit further from the door, dancing in front of the TV and adding 10 minute walk breaks can add up! Just get moving!
• Aim for at least seven hours of sleep a night. It’s good for your waistline as well as your attitude!

If your lifestyle is already at a positive level, think about turning your energy to bringing others along with you as you eat healthy and enjoy spring activities. Registered dietitians at Giant Eagle^® are the lifestyle coaches to help you evaluate and go to the next level on healthy eating. And of course your physician is the starting point before you make any changes to your exercise patterns. Have a question or need recipes for your spring makeover? Send an email to our registered dietitians at nutrition@gianteagle.com.

April 2010