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Spring Cleaning Your Nutrition

by Kristen Hogan | Apr 06, 2021


Words of Wellness by Sarah

Spring is in the air, and it is time to do some spring cleaning! Check out the tips below to freshen your diet and liven up your eating routine. 

1.     Create Cooking Confidence- Preparing foods at home can be healthy, rewarding, and cost-effective. However, there is no need to start with recipes that require a load of ingredients and hours of cooking time. Build your kitchen confidence by mastering some kitchen basics, like dicing onions or cooking dried beans.

2.     Find Fresh Foods, Flavors, and Cooking Methods- Try to expand your food comfort zone by trying one new fruit, vegetable, or grain per week. Perhaps, you can try seasoning or cooking your favorite vegetable in a new way—have you tried roasted broccoli? It is amazing! Branching out of your comfort zone is a great way to add more textures, nutrition, and overall variety to your diet!

3.     Seek Out Seafood Twice a Week- This may seem like a no-brainer in Louisiana, but consuming seafood weekly may get overlooked in your meal planning, especially when it is not crawfish season. Seafood can be a great source of healthy omega-3 fats and can add variety to your protein routine. Be sure to get your seafood from sources beyond boils, as they can be packed with sodium. 

4.     Play with Plant-Based Meals- Add diversity to your menus with budget-friendly meatless meals. Many recipes that use meat and poultry can be made without. Vegetables, beans, and lentils are all great substitutes and can help to reduce the saturated fat content in your diet. Try including one meatless meal per week to start.

5.     Make Mealtimes Mindful- Instead of eating on the run, try sitting down and focusing on the food you are about to eat. Dedicating time to enjoy the taste and textures of foods while listening to your hunger cues can have a positive effect on your food intake.

Reference: The Academy of Nutrition and Dietetics. (2021). 20 Healthy tips.

Learn More:
To learn more about the Nutritional Services at the YMCA of the Capital Area, please visit

To learn more about the All of Us Research Program, please visit