health care,
education and
social services

health care,
education  and
social services

Tips to Spring Clean Your Diet

Spring is a great time to adopt some new habits and set yourself on the path to a long and healthy life! Here are some simple suggestions from two of Mary’s Center’s dietitians, Jessie Lupo and Megan Mauer, to get you started.

How to spring clean your diet:

·  Start with your fridge! Organize your fridge and load it up with fresh produce, lean meats, low-fat dairy and whole grains. Looking for a new spring time hobby? Start a garden! Late March/early April is a perfect time to start planting seeds. Having a garden is a great way to get fresh produce, cut down on grocery costs and get some fresh air and vitamin D from the sun.

·  Looking for a new spring time hobby? Start a garden! Late March/early April is a perfect time to start planting seeds. Having a garden is a great way to get fresh produce, cut down on grocery costs and get some fresh air and vitamin D from the sun.

·  If gardening isn’t your thing, check out the farmers market and shop seasonally. Local and in-season produce is often tastier than alternative options.

·  Count colors, not calories. The more colorful your plate, the healthier it is likely to be. So incorporate all of the colors of the rainbow and have fun!

·  At the grocery store, focus most of your shopping on the outer edges of the store. The inside aisles contain all the processed foods you want to avoid!

·  When you’re buying yogurt, choose either plain or Greek yogurt, which has more protein than other types of yogurt. (If you buy flavored yogurt, look for a brand that has 8 grams of sugar or less). Yogurt has good bacteria, called probiotics, that keep your gut healthy. A healthy gut is a healthy you!

·  Don’t forget about prebiotic rich foods! Prebiotics act as “food” for probiotics which keep a healthy balance in your digestive system.  To add more prebiotics to your diet, shop for artichokes, asparagus, bananas, garlic, leeks, onions, tomatoes, barley, rye, and whole grains.

·  Crave salt? Adding lemon juice to food decreases the need for salt by 70% and helps you reduce your risk of high blood pressure.

·  Make some healthy croutons and save money at the same time by using stale bread. All you have to do is cut up the bread, spritz it with olive oil and season with dried herbs.  Bake in the oven until crispy.

·  If seasonal allergies are getting you down, try to include more Omega-3 fatty acids in your diet. Omega-3 has been shown to have a natural anti-inflammatory effect. Eat more salmon, walnuts and flaxseed.

Good luck!

Looking for more ideas about how to get your health on track this spring? Check out all of the medical services Mary’s Center provides.

Did You Know?

You can help someone without insurance receive important medical services just by spreading the word about Mary’s Center to those with insurance. One insured visit helps us pay for two uninsured visits. More information about our Get Care To Give Care campaign here.  

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