Five Healthy Foods to Add to Your Diet this Spring

Spring into action...with a fresh new attitude for spring. Each new season brings with it, a fresh start. And with spring being the start of warmer weather, what better way to bring it in than by changing your eating habits, so you can be fit for the summer.

Here are five healthy foods to add to your diet to help get you started towards your spring goals.

Arugula

Arugula is a peppery, leafy green that is high in vitamin K, which is good for maintaining brain and bone health.

It is also rich in phytonutrients and antioxidants, which provides cancer fighting benefits. Try arugula mixed with your usual salad greens or add it to a smoothie. It can also be sauteed and added to pasta, beans or eggs. It's also a great topping for flatbread pizza. Once your pizza is cooked, simply top it with a few arugula leaves. Drizzle with olive oil and enjoy.

Artichokes

Artichokes are a great source of vitamin C and folate, and they are also high in fiber. They also contain potassium, magnesium and phytonutrients, which can decrease your chances of developing certain diseases such as diabetes, heart disease and cancer. Try artichokes stuffed, grilled or roasted. They can be enjoyed alone or as a side vegetable.

Avocados

Avocados are a great source of lutein, a cartenoid that serves as an antioxidant and helps protect against heart disease. Consuming cartenoid packed foods along with other foods such as fruits and vegetables, helps your body absorb the cartenoids.

Avocados are also high in fiber, folate and oleic acid, a heart healthy fat that helps lower your cholesterol and makes you feel full. This fruit is easy to incorporate into your recipes for a healthy, nutritional boost. Use them to make guacamole or salsa, slice them and add them to your sandwich, mash them and use them in place of mayo, add them to your salad or blend them into your smoothie for a creamy spring treat. Avocados are available all year round, however; they are the best during the spring.

Sweet Potatoes

Sweet potatoes are a good source of vitamin A, fiber and cartenoids, the organic pigment that gives sweet potatoes their color. The cartenoids in these spuds are said to give your complexion a healthy glow. For a healthy, sun-kissed glow this season, experts suggest consuming just half a medium potato with the skin, which provides 200% of your daily intake.

Blood Oranges

Blood oranges get their name from their vivid red flesh. They are similar in texture and taste to traditional oranges; however, because they need certain types of weather to develop their bright red color, they are only available in winter and spring. These exotic oranges are high in anthocyanins, the compound that gives them their color and may be beneficial in preventing eye disorders, cancer and heart disease. They are also rich in vitamin C, fiber, potassium, folate and a small amount of protein.

Blood oranges can be juiced and used in place of traditional orange juice, or chop them and add them to your salad. They can also be diced and added to salsa or eaten alone, but be careful not to remove the white pith because it supplies fiber.

Setting Goals to Get Healthy This Spring

• Before you begin, first evaluate your current lifestyle habits and decide what changes you want to make. Do you want to eat more fruit? More vegetables? More whole grains? Exercise more?

• Once you have determined what changes you would like to make, next determine how you will meet your goal. For example, if your goal is to eat more vegetables, be sure to add them to your shopping list and set a plan for when you will eat them, such as a vegetable with lunch and a vegetable with dinner, etc.

• Keep a journal to help set your goals and keep track of your eating and fitness progress. Set two or three goals at a time, and keep them simple and realistic to avoid becoming overwhelmed.

• Reward yourself for accomplishing a goal. Celebrate with your favorite activity.

• Center your diet around lean meats, poultry, fish, low fat dairy items, vegetables, fruits and whole grains. These foods provide more vitamins and minerals than other food choices.

• Stay active. Even 10 minutes of activity at a time adds up throughout the day and provides health benefits similar to longer periods of exercise.

Dr. Donna Sergi is a leading Holistic Chiropractor in Brooklyn who specializes in natural remedies and Nutritional Response Testing. Visit her website at http://www.healthieruny.com to learn more.