Ways to freshen your diet in Spring

Fresh fruit and Vegetables

With days growing longer, the weather getting warmer and the hibernation of winter behind us, we celebrate that Spring is here! This is our chance to get outside more, get moving and start the season with plenty of seasonal fresh produce to bring back the spring in our steps!

During Spring vegetables tend to outshine fruit, with more vegetables coming into season. In season produce is tasty, generally cheaper (as it is more abundant) and nutritious for your diet!

Fresh fruits and vegetables are a vital part of a healthy diet, we know that but most of us don’t eat the recommended number of serves (1,2). The recommended intake of fruit and vegetables daily for men and women over the age of 18 years should are 5-6 serves of vegetables and legumes and 2 serves of fruit (3). How can we use the opportunity of all that Spring has to offer to improve our health?

Fresh fruit and Vegetables in Season in Spring

The trick to eating more vegetables is to make them tasty. Try some new vegetables and prepare old favourites in different ways. For example, if cooking fresh asparagus, add in some different herbs, a squeeze of lemon or a tasty yoghurt dressing. Rokeby Farms probiotic yoghurt mixed with some fresh mint or parsley makes a delicious side with all sorts of fresh greens. Sprinkle with some seeds or nuts for crunch.

Stewing fruit is a great way to enjoy it for dessert. Rhubarb topped with cinnamon and some Rokeby Farms Vanilla Probiotic Yoghurt is a lovely way to satisfy that sweet tooth.

Here are some Spring fruits and vegetables to enjoy!

Spring Fruits

  • Navel Oranges
  • Imperial mandarins
  • Grapefruit
  • Lemon

Spring Vegetables

  • Asparagus
  • Spinach
  • Silverbeet
  • Peas
  • Rhubarb
  • Avocado
  • Mushrooms

Fuelling for Spring

With warmer weather comes the pleasure of spending more time outdoors. If you are increasing your exercise you may need to increase your fuel. This might mean a pre or post exercise snack. Rokeby Farms Protein Smoothies, nuts and fruit, a sandwich, an egg on toast would all be good options. The key is for the snack to have protein to help support muscle growth and repair. (4) If you are wanting to gain some muscle over Spring then foods with protein, along with carbohydrate after exercise can assist .(4, 5)

Remember that as the weather gets a little warmer you may need more water too. If plain water isn’t your favoruite try infusing water with fresh fruit and herbs, soda water, natural mineral water, herbal tea, Kombucha and milk.

Mindfully Eating

The best season to slow down is Spring, you get to stop and smell all sorts of beautiful flowers. Use this as a reminder to eat slowly and savour the flavours. When we eat slowly we have more time for the stomach to signal to the brain when we are full, helping us to eat until comfortable rather than overfull. We also enjoy the food we are eating and are likely to be more satisfied. Switch everything off and enjoy the fresh food delights that Spring time brings!

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
2. https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables
3. https://nutritionaustralia.org/fact-sheets/australian-dietary-guidelines-recommended-daily-intakes/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/
5. https://www.sportsdietitians.com.au/wp-content/uploads/2018/04/Almonds-for-Sport-Exercise.pdf

Simone Austin Accredited Practising Dietitian

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