I know what you’re thinking!
I know what is on your mind as summer approaches; ‘How do I shed that winter weight and get back into those summer outfits?’ Well believe it or not there is no need to starve yourself while you get ready for Summer.
The best way to ensure you are eating well and at the same time shedding the extra winter gained recently, is to be organised. Preparing healthier options with plenty seasonal fruits and vegetables will make it easy to improve your diet. Whether you are trying to lose weight or just be a little bit healthier, it is just a matter of planning and a bit of imagination.
If you are overweight and planning to shed some kilos, set a realistic goal. Aim for approximately ½ kg weight loss per week. It does not seem like much, but by December this would equal around a 5-6kg loss…. Now that is something to think about.
Here are some ideas to help you eat well and have a healthier Spring eating plan:
- Look at the new seasons fruits and vegetables. We all could afford to increase the amounts of fruits and vegetables we eat. Fruits and veggies should make up around 50% of meals and snacks.
Including 2 to 3 serves of fruit and 5+ serves of vegetables every day.
A serve of fruit is about the size of a medium orange, apple, pear or banana or 2/3 cup of chopped /berry fruit
A serve of vegetable equals about 2 ½ cups of vegetables (cooked or raw) or 5 cups of salad vegetables.
Spring vegetables in season now are: asparagus, beans, broccoli, endive, leeks, spinach, tomatoes, and zucchini. Many these are great raw in salads, lightly stir fried or steamed with lean spring lamb. Yum!
Great fruits at this time of the year include: apples, avocados, bananas, honey dew, kiwi, mandarins, pears, passionfruit, watermelons and berries. These are great in fruits salads, fruit kebabs and fresh fruit compotes.
- Stir fries and BBQ. Now the days are getting warmer we do not feel the need for hearty winter warmers. It is a great time to start experimenting with new stir fry recipes using seasonal vegetables and lean meat such as pork, lamb and chicken. It is also a great time to clean up the BBQ and get outside into the fresh air while you cook you seasonal fruits and veggies as well as lean cuts of meats.
- It nice to sit outside with a cool drink and enjoy the afternoon sun. So remember to keep the fat and sugar out of your drinks. Water should be your fluid of choice, try it plain or sparkling with a squeeze of lime or lemon juice. Another great Spring drink is to add equal parts of apple juice and soda water to a jug with several lemon and lime wedges plus a few sprigs of mint and a plenty of ice. It’s a thirst-quenching low fat and sugar drink that the whole family can enjoy.
Iced black and herbal teas are another great choice as they do not require milk and little or no sugar which is a great way to have a cool drink and help your waist line.
For breakfast have a go at a fruit smoothies in a glass of ice cold milk, loads of fruits including berries, banana and mangoes with some oats and chia seeds. It will keep you full until lunch.
- As it gets warmer and the days longer we find it easier to get out and do some sort of activity. It’s a good time to reassess your goals and do some ‘personal spring cleaning’. Ideally we all should do around 30min of activity every 5 to7 days a week. It is a great time to get outdoors and take up old sporting activities or why not try something new?
Together with a healthy diet and little regular exercise you will be in ship shape ready for Summer.
I hope these ideas help you to keep stay healthy and enjoy the warmer Spring months. If you would like more individual advice you can book in a consultation to see me at Latrobe Health Centre.
Enjoy!
Rachel Jeffery
Accredited Practising Dietitian
