1. Clean out your cupboards and freezer– get rid of the junk food that has crept in over the colder months. Get rid of chips, chocolate, lollies, ice cream, desserts and other packed food that have a high calorie content and low nutrient value. If you don’t want to waste food give it to your neighbours, colleagues or family and friends.
2. Reintroduce seasonal fruit and vegetables; are you getting your 2 and 5? Aim to have 2 pieces of fruit and 5 serves of veg/ salad daily. Berries are a great low calorie, low GI, high antioxidant fruit available now. Spring vegetables include capsicum, carrots, cauliflower and broccoli. Aim for a variety of different coloured vegetables to ensure a range of antioxidants are consumed.
3. Keep hydrated; as the weather gets warmer we need to increase our fluid intake. The sun and air con can dry out your skin. Increased fluid losses through sweat will also ensure you need to increase your water intake. Aim for 35mL/ kg of body weight for adequate hydration. Dehydration can often be mistaken for hunger and will result in people eating more.
4. Be mindful of eating out; as the weather gets warmer and the days get longer be mindful of how often you are eating out. Not only is there always more salt and fat added when eating/ ordering out but also an average of 300-500 more calories consumed per meal.
5. Be organised! Have nutritious portion controlled snacks available at work; think fruit, unsalted nuts, cottage cheese and grainy biscuits, yoghurt and boiled eggs. Keep away from the office temptations of cakes, biscuits, lollies and chocolate. Remember just because they are ‘home made’ doesn’t mean they are healthy!
Make the most of the increased available of nutritious foods in spring. Set yourself up for success by setting aside some time for food shopping and preparations so you always have nutritious food available.