Spring clean your diet with these 5 foods

As the season shifts to warmer weather, now is an opportune time to make a few dietary shifts as well. 

There’s no need for dramatic changes or restrictions. Small, simple adjustments can go a long way. In fact, researchers in The Journal of Clinical Endocrinology and Metabolism state that diets that are highly restrictive result in a low level of adherence. Translation: when you’re too strict, it’s not sustainable or enjoyable. 

Here,  renowned registered dietitian and founder of Nutritious Life and The Nutritious Life Studio, Keri Glassman, shares five super-clean, super-healthy ingredients you can use to instantly clean up your diet. Plus, a delicious, and nutritious recipe idea.

1. Bulgur

“Bulgur is a whole grain high in fiber which is helpful for weight loss as well as good gut health,” says Glassman. It has a chewy texture and nutty taste, and is often used in place of rice or quinoa.

Try the Better Than Cereal Bowl

2. Sweet potato

“Sweet potatoes are also high in fiber and loaded with antioxidants, including beta carotene which is important for eye health and immune health,“ says Glassman. This is an easy swap for the traditional white potato. Hack the long cooking process by sticking it in the microwave.

Try the Sweet Potato Nachos

3. Beets

“Beets are a good source of nitrates which are converted to nitric oxide and help your blood vessels relax,'“ says Glassman, noting that this may help lower blood pressure and also help improve athletic performance. For that last benefit, in particular, try a shot of beet juice before your next workout. A study published in the Journal of the International Society of Sports Nutrition found that beetroot juice reduced fatigue during high-intensity exercise.

Try the Tuna, Chickpea, and Beet Salad

4. Chia seeds

“I love this super seed that is very high in fiber, and a good source of protein and the essential fatty acids, omega-3s, which are important for brain and heart health,” Glassman says. You can stir them into oatmeal, yogurt, or throw them in a smoothie.

Try the Peanut Honey Energy Balls

5. Cherries

“Cherries are high in antioxidant and anti-inflammatory properties making them a heart-healthy food,” Glassman says. Perhaps more interesting for active people, they have also been shown to help speed recovery of muscles after a workout, Glassman says. So consider the smoothie recipe below as your super-charged post-exercise recovery snack.

Try the Chocolate Cherry Smoothie