As we get into the warmer months and restrictions are easing it is the perfect time for a spring clean – while we focus on cleaning out our wardrobes and garage, we often forget about our nutrition!
Make some time over the next week or two to take a look at your fridge and pantry!
During the winter months and especially during lockdown this year, we tend to let our nutrition go, eating the comfort foods, increasing meal sizes and ordering take out. Let’s reset and get back on track!
Here are our top tips to get you started!
1. Clean out your fridge and pantry.
When was the last time you did a good clean of your kitchen? No doubt we all have a few expired cans or products sitting in the back of the cupboard lost in the void of kitchen madness.
As you reorganise and clean, go through the foods that are not so great for us. Chips, cookies and snack food, while are fine as a ‘sometimes’ food – try to minimise whee possible. You might choose a few items to remove and keep your favourites as treats. We get it, a major change is not realistic!
Try to remove:
- Added Sugars
- Refined grains – white flour, white rice – try to choose whole grains
- Processed foods
2. Add fruits or vegetables to your diet
Now that you have eliminated some processed foods, it’s time to replace them with healthier options, like fruits and vegetables. This is the perfect time to try something new! Add something new into our shopping cart or check out our nutrition portal for some great ideas!
3. Swap the heavy for the light
Just like we do for our clothes in the warmer months, let’s swap those heavy winter comfort foods for some in season produce. You will be able to create lighter meals and snack that are yummy and healthier for you!
4. Change your portion sizes
During Winter and more so during lockdown we may have let our portion sizes creep up. Now is the time to cut back to healthier portions. Try using a smaller plate and dish out your meals before you sit at the table.
If you continue to feel hungry, try 6 smaller meals throughout the day rather than 3 larger meal as we traditionally know. This will help fight that hungry.
5. Cook at home more often
While we all can be short on time or just don’t feel like cooking – the more you cook from home the healthier your meal are AND the more money you save! If you know that weekends can be time poor try mealing prepping, to quickly heat up on those nights where you just don’t want to cook.
6. Plan for meatless Mondays!
Forgoing meat even just once a week is not only great for the environment but it can also lower your risk of heart disease, stroke and diabetes. Give it a try with our many recipes in the Home Fitness Network Nutrition Portal!
7. Start your day with Breakfast!
Breakfast is the most important meal of the day – it fuels our minds and bodies for the day ahead.
While this may not be a major change, it could be looking at the food we are getting for breakfast – reduce the sugar and go for whole grains to keep you fuller for longer.
8. Slow down
Why are we always in a hurry? Eating mindfully is taking your time to chew and notice the different tastes and textures in every bite. You will feel full and enjoy your meal more!
Be mindful of how much water you are drinking each day – are you drinking enough? The average adult should be drinking 8 glasses or 2 litres of water per day.
If you struggle to drink this much water – let’s get creative! Swap your coffee for tea or try to include a soup based meal.
10. Start small
Remember, it’s not a race and change takes time. We don’t need to make big changes to see a positive impact. Every little change helps, you can build as you go. A diet spring clean takes just as long as spring cleaning our houses!
If you need nutrition ideas check out our Nutrition Portal with meal plans to get you started and keep you on track! If you need additional support, speak to your local GP.