Column: Spring into healthy habits
Forum/TT Columnists – For Your Health
As we begin a new season, many of us find ourselves in a time of reinvention. Spring cleaning and preparing for warmer weather can leave us feeling refreshed and ready for change. What about our health habits? Take advantage of this time of year and adopt some new, healthier eating habits that will make you feel happier and more energetic as the temperatures rise.
Limit refined carbohydrates
Refined grain products are made with white flour and contain less nutrients than their whole-wheat counterparts. These include foods like cake and cookies, pasta and bread products. Swapping these refined carbohydrates for whole grain options can help you pack extra fiber into your diet. Most of us don’t get enough fiber throughout the day, but this nutrient helps to regulate blood sugars and aids in digestion, among other benefits. Try swapping your white bread for a whole grain option, or have a bowl of oatmeal in the morning for some additional fiber.
Incorporate healthy fats
It may seem backward to want to increase your fat intake. But unsaturated (or “good”) fats actually have anti-inflammatory effects that serve to lower cholesterol and even help our body absorb certain vitamins and minerals. These types of fats are found in foods like olive oil, avocados, fatty fish like salmon or mackerel, walnuts and many others. Incorporating more of these sources of fat into your diet instead of saturated fats like chips or French fries can be beneficial for your heart health. An easy way to do this is by cooking more foods with extra virgin olive oil instead of butter. Or try incorporating salmon into your diet as a quick weeknight meal.
Increase your fruit and veggie intake seasonally
With spring quickly approaching, many fruits and vegetables are coming into season again. Fruits like strawberries and apricots, and veggies like asparagus, radishes and leafy greens start to appear more on the shelves. Eating a wide variety of fruits and vegetables is always important, but that seems to be easier as the weather gets warmer. Take advantage of this time of year and try a new piece of produce you haven’t had in a while! For more information on what’s in season, visit snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide.
Find a balance
Let’s face it — life gets busy and sometimes we can’t get to all the things that we want to do. Changing the types of food that you eat is a difficult task and takes time. The key idea that comes into play is balance. Living a balanced lifestyle allows us to indulge in life’s best moments while also making choices that benefit our overall longevity, health and happiness. Change doesn’t happen overnight, but day by day, small choices can add up to a huge benefit. It’s finding balance in these choices that helps us to create the life that we want to live.
Lydia Paulsen is a dietetic intern at Northwest Missouri State University.
