Spring is upon us and this means Spring cleaning…right? Well this Spring try something different called Spring clean(eat)ing! You may be asking yourself, “What is that?” Well it is not your ordinary routine of cleaning the house but it is still cleaning. Spring clean(eat)ing is an approach you should take to your current eating habits and challenge them to make a few simple changes. Healthy eating can reduce your risk of conditions including but not limited to: obesity, heart disease, cancer, diabetes, and other metabolic diseases. The following are some helpful tips to giving your body a spring tune-up.
- Limit simple carbohydrates
Simple carbohydrates are rapidly digested and increase blood sugar levels very quickly. A fast increase in blood sugar causes a rapid increase in insulin, which is the hormone responsible for allowing glucose to enter cells. This then results in a glucose levels falling quickly, leaving you hungry again and wanting to take in more calories. Some of these simple carbohydrates include: table sugar, syrup, honey, jams and jellies, fruits, soft drinks, and candies.
- Eat more complex carbohydrates
Complex carbohydrates take longer to digest and leave you feeling satisfied and full for a longer period of time. These foods create a slow rise in glucose levels which is preferable compared to a rapid increase in glucose levels. Complex carbohydrates are found in foods including: whole grains, beans, lentils, and starchy or green vegetables.
- Fill up half your plate with fruits and vegetables
The new model for the recommendation of the five food groups is MyPlate. Their recommendation for fruits and vegetables is to fill up half of your plate with them. Spring is a new season, meaning there are new fruits and vegetables that are in season. Some of these include: mangos, apricots, oranges, pineapple, asparagus, pea pods, rhubarb, and fava beans. This is just a small list of some of the fruits and vegetables that are in season, there are many more out there so check out your local grocery store to see what new fruits and vegetables they have in season.
Source: uofmhealthblogs.orgSpring Clean(eat)ing by PDCM Insurance