If one of your goals this spring is to eat healthier, then cutting down on the following foods is a great place to start.

• Processed foods, sauces, condiments and salad dressings can contain extra sodium/salt, sugar and fat.

• Snack foods like cookies, chips and other munchies are often high in calories and fat, and provide little nutritional values.

To fuel your body with good nutrition, add these foods to your diet:

Fresh fruits and veggies. Take advantage of the fresh produce this season has to offer

and add more of these nutrient-dense foods to your diet: avocado, berries, cherries, leafy greens such as arugula, chard, spinach and watercress, seeds and fresh pears.
Nuts/Seeds. These foods are sources of protein, fiber and heart-healthy monounsaturated fats, as well minerals. Studies suggest that replacing saturated fats with unsaturated fats in a healthy diet can have a positive effect on cholesterol levels.
Yogurt. This low-fat food is great for breakfast or a snack. It contains protein, calcium and vitamin D. Many yogurts contain beneficial probiotic bacteria that may help to support digestive health. Choose plain, low-fat or low-fat Greek style yogurt and add your own fresh fruit.

Simple dietary changes will help you move into spring in a healthier way. Take advantage of the longer daylight, warmer weather and add some outdoor physical activities (examples: such as walking, playing ball, swimming or biking) to your day and enjoy the path to optimal health.

Smarter Substitutions

Cut calories, fat and sodium with these easy substitutions:

Chips – may be high in fat, sodium and calories; instead choose low-fat popcorn or choose chips made with higher-fiber ingredients such as beans and flaxseed

Dips – may be made with high-fat ingredients such as mayonnaise and sour cream; instead try hummus or low-fat yogurt-based dips.

Salad dressing/spread – may be high in fat and contain extra sodium; instead, use olive oil and balsamic vinegar with fresh or dried herbs; whisk in low–fat yogurt to make a creamy dressing or to replace mayonnaise as a spread.

Source FACETS, Summer Edition May/June