Dietitian-Approved Tips to Refresh Your Diet This Spring

Spring is the perfect time to refresh your diet and beat food boredom. One common reason for falling off track with healthy eating is food fatigue. The good news is there are simple tricks that help ensure your meals are not just healthy but also interesting and delicious. Registered dietitian, Bianca Tamburello, RDN, recommends focusing on foods you’re not eating often enough. “Most Americans don’t eat the recommended two weekly servings of seafood and 2.5 daily servings of veggies.” Tamburello further explains, “Eating varied foods is important to be sure you’re getting all the necessary nutrients.”

3 Simple Tweaks to Refresh Your Diet

Tamburello recommends three small adjustments to your usual routine to boost nutrition and diversify your meals and snacks.

1. Try a new high-protein breakfast

A high-protein breakfast helps keep you full for longer and promotes muscle growth and maintenance; but, eggs are not the only high-protein breakfast choice. Experiment with new high-protein breakfasts like a cottage cheese bowl with fresh tomatoes, basil, and a drizzle of balsamic vinaigrette. Short for time? High-protein toaster waffles are another delicious on-the-go option. Top the waffle with peanut butter or protein-rich Greek yogurt and a touch of syrup for a nutritious yet decadent breakfast. For the more adventurous palate, a tofu scramble with mushrooms and turmeric is a savory breakfast that pairs well with your favorite whole wheat toast and will keep you satisfied for hours.

2. Grill with nutrient-rich seafood instead of meat

Grilling season is the perfect time to eat more seafood to meet the recommended 2 servings per week and support brain and heart health. High in healthy omega-3 fats, vitamin B12, and selenium, salmon is one of the most nutrient-rich seafood choices. Tamburello says, “I recommend choosing salmon from Chile because it’s particularly high in important omega-3 fats and is low in mercury. Plus Chilean salmon is safe for the whole family including children and pregnant women. Learn more about the benefits of salmon here.

How should you prepare salmon and fish filets? Place fish directly on your grill or use a pre-soaked grilling plank. Then season with fresh simple ingredients like lemon, lime, herbs, or salsa.

3. Prepare veggies with bold flavors

Veggies are often an afterthought at meals. Make veggies one of the most exciting foods on your plate by seasoning with bold flavors and using new preparation methods. Tamburello also points out that “Eating the rainbow is especially important when choosing produce. The color of vegetables and fruits indicates higher levels of certain phytonutrients, vitamins, and minerals.”

Looking for some inspiration? Prepare vegetables with flavor-packed ingredients like garlic-sesame green beans, pesto zucchini bites, thyme roasted carrots, or make your own salad dressing with a Dijon mustard base. Test out new preparation methods like air-fried broccoli, spiralized carrots, or riced cauliflower.

Simple Adjustments are Key

Changing your whole routine this spring could backfire. Instead, choose 1-3 simple tweaks that encourage a more varied diet. Have fun with your foods by experimenting with new flavors, recipes and cooking techniques that make nutritious foods more exciting. And remember to enjoy the warm weather! More activity and meals outside can improve your physical and mental health. For more information about salmon and nutrition, visit

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