5 Food Swaps To Make To Clean Up Your Diet This Spring, According to Dietitian Kim Rose.

something about the Springtime that inspires us to kickstart our diets and consider making some health-conscious decisions that'll impact our physical, mental, and emotional wellbeing. Spring is the time when we're prepping for our Summer bodies, leaning toward a healthier mind-set, and we often become motivated to get out and make transformative changes.

However tempting it may be, at this time, to spend on pricy detox plans or make huge, sudden changes to your diet and lifestyle, we advise that you resist the urge and start small instead. Why? Because it is the little things that count.

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Making small adjustments like swapping unhealthy foods with healthy ones and going on walks while listening to music can lead to long-term results — because they are less daunting and easy to sustain.

Kim Rose, registered dietitian for the food tracking app Lose It! spoke to Essence about how people can spring clean their diet by making a few healthy swaps. Below are five healthy food swaps she recommends:

• Swap meats with protein-rich, plant-based options. Meats aren’t the only source of high-quality protein available. Legumes like chickpeas, black beans, and quinoa are tasty and hearty meat alternatives, and they are trustworthy sources of complete proteins.

“A cup of lentils packs almost 18 grams of protein while a cup of pinto beans yields 15 grams of protein. So, the next time you participate in Salad Sunday or Meatless Monday, swap out your chicken, beef, and fish for a cup of beans,” she tells Essence. Mushrooms are also an excellent meat replacement. They have a savory meaty taste.

• Replace calorie-rich dips such as salsa and cheese dips with homemade avocado dip. If you are not a big fan of avocados, you can try using other nutrient-dense ingredients like black beans, spinach, chickpeas, peas, or cashews.

• Replace sour cream, heavy cream, and buttermilk with non-fat Greek yogurt. Doing this will help you reduce your saturated fats intake.

• Swap out your regular cooking oil with healthy plant oils like coconut and canola oil. Consuming hydrogenated oils can spell doom for your heart health because of their high trans fat content. On the other hand, plant oils are rich in fatty acids, which help boost heart function and promote overall health.

• Instead of sugar, add cinnamon to breakfast oats, smoothies, puddings, tea, and baked foods. The warm aromatic spice will allow you to satisfy your sweet cravings guilt-free. Plus, you will enjoy its anti-inflammatory, antidiabetic, antimicrobial, and antioxidant benefits.

Let’s take small, intentional steps toward a better version of ourselves this Spring. Cheers to flavorful foods, fewer calories, and healthy, guilt-free meals.

Written by Chelsea