By Lucy Jones, Lutrition
As spring approaches, this is a time of reflection and new beginnings. Whilst many of us use this time to tidy and declutter our homes, it can also be the perfect time to give your diet a spring clean.
How to figure out what to change
Before you jump in feet first, take time to record a food diary for a few days. Record the time you eat, the food or drink consumed, roughly how much you had, where you were and who you were with.
This allows you to reflect on the areas of your diet that need a little tidying up, as well as celebrating your good habits too. When you’re looking over your food diary, consider some of the following:
- How often and much you’re drinking
- How often you’re snacking
- The balance of food groups within your meals
And if you find these areas could do with a little spring clean, below are some tips to help you get started.
Prioritise hydration
It’s easy to remember that you need to eat, but many of us are guilty for forgetting to drink throughout the day. In fact, when was the last time you had a drink today?
Dehydration can lead to headaches, tiredness and loss of concentration. The things you want to avoid – especially on a busy day!
Up your fluid intake by ensuring you always have water with you. Whether that’s a glass at your desk or when relaxing on the sofa, or a reusable water bottle for when you’re on the go. You’ll find that you unconsciously take sips throughout the day, increasing your water intake with little thought.
Become a smart snacker
If your food diary reveals that you’re an avid snacker, don’t panic. There’s nothing wrong with snacking – I encourage lots of people to snack. However, quick release energy snacks, like chocolate bars or biscuits, aren’t going to keep you full for long and you’ll soon find yourself snooping in the cupboard again.
Switch your sugary snacks for snacks containing slow release energy. Not only will these keep you energised for longer, but you’ll feel fuller for longer too… and you might notice a decrease in your trips to the snack cupboard. Try pairing rye crackers with hummus, eating a handful of unsalted nuts, or tucking into a yoghurt with some fruit.
Balance your plate
Despite myths that carbohydrates and fats are bad, it’s important to eat a balance of the different food groups. Your meals should feature carbohydrates, protein, healthy unsaturated fats and plenty of fruits and vegetables.
This doesn’t need to be complicated. If you’re cooking a chicken pie, can you add some frozen peas and sweetcorn to increase the vegetable content? If you’re making pasta with tomato sauce, add some beans or fish to up the protein.
Don’t overcomplicate it
You don’t need to overhaul your existing diet. Use your food diary to identify one or two areas that need a spring clean, and focus on getting those right first. Once you’ve mastered those, you can look at the next one to two changes you’d like to make.
What will you be spring cleaning in your diet?