Spring Into a Balanced Lifestyle

Spring Into a Balanced Lifestyle
By Kathleen LaBella, RD, CDN

Change is certainly in the air. Warmer temperatures, more sunshine and longer days are the perfect recipe for creating a balanced lifestyle plan that can benefit you throughout the year. Feeling good this spring is easier than you may think.

Spring is a great time to start new eating and physical activity habits. Small changes make the biggest difference when it comes to meeting weight and health goals. As a Registered Dietitian, I remind my clients that small and measured changes are a manageable and important way to adopt a balanced lifestyle.

So why not use this time of year as a reason to make simple adjustments to your and your family’s lifestyle? Try to prepare more meals at home, increase consumption of fiber and nutrient dense foods, such as salmon, zucchini or blueberries, and devote more time to being active. Over time, these changes can turn into lifelong habits.

Hop into spring with these simple tips:

Build a colorful plate. Consuming a variety of vegetables and fruits adds fiber, vitamins, minerals and antioxidants to your diet. Aim to consume on the average five cups of better-for-you fruits and vegetables a day, such as blueberries, raspberries, tomatoes, asparagus, broccoli, kale, spinach, sweet potato, bananas and figs. Bonus – fruits and vegetables are loaded with fiber and nutrients that keep you feeling full. Pair fruits and veggies with lean protein and low-fat dairy for a satisfying, well-rounded meal.

Choose low-calorie options. You don’t have to sacrifice your favorite foods and drinks; reach for versions made with low- or no-calorie sweeteners. No-calorie colas, low-calorie yogurts and sugar-free desserts are great tasting options with fewer calories. Reducing weight can help improve overall health, and studies have shown low- and no-calorie sweeteners can help with weight management if used consistently to replace caloric sweeteners.

Watch the salt. Consuming too much sodium can increase blood pressure and lead to heart disease. The Center for Disease Control and Prevention recommends consuming less than 2,300 mg per day of sodium. As context, one teaspoon of salt has 2,325 milligrams (mg) of sodium. Those with high blood pressure or over 50 years old should have less than 1,500 mg of sodium per day. Use herbs and pepper to flavor dishes instead.

Increase physical activity. Do what’s fun for you! Rediscover lost activities you once enjoyed – grab the family for a game of touch football, dust off the rollerblades or pump up the music after dinner for an impromptu dance party. Or try something new – check out group fitness classes at your local gym or train for an upcoming 5K walk or run. Every bit counts!

Just as the change to warmer weather is gradual – achieving a balanced lifestyle can be too! Every small step is one towards a more nutritious diet and well-balanced lifestyle. Incorporate choices that realistically work for you and your family, such as smaller portions, adding a vegetable a day, picking a no-calorie drink, or walking 10 minutes after dinner. These small changes will add up to large benefits for overall health.

Kathleen LaBella is a registered dietitian nutritionist, sports nutritionist and fitness specialist based in Waterford, CT. She is a paid consultant for the Healthy Weight Commitment Foundation for its Together Counts program.