Where does the time go?  It’s hard to believe it’s almost time for spring cleaning…again.

In the spirit of the great spring clean up we’ve asked registered dietician Elizabeth M. Ward to help us clear the culinary cobwebs and polish up our healthy habits when it comes to “squeezing in” nutrition.  Here is the first of three posts on spring cleaning your diet:

From Elizabeth M. Ward, M.S., R.D. and author of Expect the Best, Your Guide to Healthy Eating Before, During, & After Pregnancy:

Springtime inspires healthier eating habits, but it’s not always easy to trade in favorite comfort foods for lighter choices that will help you shed winter weight and increase your energy levels. No worries: even small changes go a long way to good nutrition.  You’re already squeezing in exercise, so use the same principles to eat better. Here are some bright ideas for making nutrient-rich food choices more often, with a minimum of fuss.

Go for the Whole Grain. Whole grains are richer in vitamins, minerals, fiber, and phytonutrients (plant compounds that protect against cell damage) than their highly-refined counterparts.  You need at least three servings of whole grains each day, and so do your kids. Skip the cornflakes for breakfast and white bread at lunch and reach for these healthier options:

• Oatmeal prepared with fat-free milk in the microwave. (Milk provides a serving of calcium- and vitamin D-rich dairy.)

• Whole wheat English muffin topped with low-fat cottage cheese and a dollop of jam.

• Mom’s Best Naturals Sweetened Wheat-fuls; one serving provides 44 grams of whole grain– just four grams shy of what you need for the entire day! Have a bowl for breakfast or combine ½ cup of dry cereal with 1/4 cup shelled pistachios, and 1/4 cup California raisins for a healthy snack.

• Go halfsies on whole grains: Mix brown rice with white; do the same with whole wheat and regular pasta.

• Feeling adventurous? Serve quinoa. It’s light, but it’s packed with protein and fiber.

We’ll have more terrific tips from Elizabeth next week.  In the meantime, check out her website http://www.ExpectTheBestPregnancy.com

Please note: The information provided here is for educational purposes only. It is not a substitute for the advice or treatment given by your doctor or dietitian. Please consult with a registered dietitian or your doctor if you have any questions about the information in this post.

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