Small Changes for Big Results
As the seasons change and we freshen up our homes, spring cleaning isn’t just for our closets and kitchens. This can also extend to our diets! Just like decluttering a messy room, making small, mindful changes to your eating habits can lead to big improvements in energy, digestion, and overall health.
If you're looking for simple swaps and habits to reset your diet this spring, here are easy ways to clean up your eating routine without feeling deprived.
Focus on Whole Foods
Processed snacks like chips, cookies, and crackers are often high in refined sugars, unhealthy fats, and preservatives that can zap your energy. You simply don’t know what you are eating. If you are looking for some simple swaps, try:
- Instead of potato chips, try roasted chickpeas or homemade popcorn
- Swap candy bars for dark chocolate with nuts
- Replace store-bought granola bars with fresh fruit & nut butter
Rethink Your Beverages
Empty calories in drinks can sneak up on anyone. Sugary drinks like sodas, flavored lattes, sweet tea, and energy drinks are often full of calories and can cause blood sugar crashes. A few simple changes in your drinks could include:
- Trade sugary sodas for sparkling water with lemon or fruit
- Replace flavored lattes with a matcha latte or unsweetened herbal tea
- Drink infused water (cucumber, mint, berries) instead of sugary drinks
Starting your day with a cup of warm lemon water is a great way to kickstart your metabolism and help with digestion.
Clean Up Your Pantry & Fridge
If you want to form healthy eating habits, then you need to rid your home of snack foods that can be your downfall. Replace ultra-processed foods with fresh fruits and veggies, whole grains, lean proteins, nuts, hummus, Greek yogurt and other healthy snacks. If you’re having a hard time thinking of healthy snacks, check out the Mediterranian Diet for ideas.
Start with a Good Breakfast
Many breakfast foods (think sugary cereals, pastries, and pancakes) cause blood sugar spikes and crashes, leading to sluggish mornings. You could try oatmeal with nuts and fruits, whole-grain toast with avocado, plain Greek yogurt with local honey and seeds. If you have more time, look to eggs for your breakfast. The meals with protein will help you to stay full longer.
Focus on Whole, Real Foods
What are “whole foods”? These foods are minimally processed and very much in their natural state. Whole foods provide more nutrients and fiber, keeping you full and energized without unnecessary additives. To include more whole foods you could:
- Replace white rice with quinoa or cauliflower rice
- Choose whole-wheat pasta instead of white pasta (or even make your own!)
- Use olive oil or avocado oil instead of vegetable oils
A good rule of thumb is to show the perimeter of the grocery store. This leads you to fresh produce, lean proteins and dairy.
Sit Down to Eat
When you sit down for meals, you prepare a plate and are more mindful of what you are eating. This helps you to see if you have a colorful plate and helps you to avoid snacking. This is also a great time to spend with your family to prepare for or decompress from your day.
Add More Greens to Your Meals
Leafy greens and colorful veggies are packed with fiber, vitamins, and antioxidants, supporting digestion and energy levels. You don’t just have to eat salads to get your greens. It’s easy to sneak spinach or kale into your smoothies and not even taste it. You can add veggies to sandwiches, pastas, and soups pretty easily as well. You have to be more mindful to swap fries for a side salad but that is a great way to improve your diet!
Don’t Forget Protein
Protein and healthy fats keep you full longer, support metabolism, and reduce sugar cravings. You will have more success when you increase your protein intake as well. A few simple changes could include:
- Replace processed meats with grilled chicken, fish, or beans
- Choose nuts & seeds instead of crackers for snacks
- Use avocado or nut butter instead of margarine
If you make these small changes, you will see a big improvement in your health and energy!
It is always important to have confidence in a medical team who supports you. If you are working toward better health, our team at Healthstar Physicians Premier Medical wants to be on your team. Our medical team specializes in obesity medicine, osteopathic medicine, family medicine, and podiatry. We are taking new patients at our two offices in Newport and our Sevierville office. And we accept most forms of insurance. To make an appointment in one of our Newport offices or our Sevierville office, please contact us.
