Spring Clean Your Diet: 10 Foods to Add for a Health Boost

Spring is the perfect time for a fresh start, and that includes your diet. As the seasons change, adding fresh, nutrient-rich foods can help you feel your best. A simple way to improve your health is by making small changes to what you eat. Here are 10 foods to add to your meals this season for a natural energy boost and better overall well-being. 

1. Leafy greens – Spinach, kale and Swiss chard are packed with vitamins and fiber. They help support digestion and keep you feeling full longer. 
2. Berries – Strawberries, blackberries, blueberries and raspberries are full of antioxidants, which help protect your body from damage and support a healthy immune system. 
3. Salmon – This fatty fish is rich in omega-3s, which are good for your heart and brain health. 
4. Avocados – These are loaded with healthy fats that can keep you full and support heart health. 
5. Greek yogurt – A great source of protein and probiotics, Greek yogurt helps with digestion and keeps your gut healthy. 
6. Nuts and seeds – Almonds, walnuts, chia seeds and flaxseeds provide healthy fats, fiber and protein to keep you energized. 
7. Carrots and bell peppers – These crunchy vegetables are high in vitamins and perfect for snacking or adding to meals. 
8. Whole grains – Brown rice, quinoa and whole-wheat bread give you lasting energy and help keep your digestive system running smoothly. 
9. Beans and lentils – A great plant-based protein option, these are also high in fiber to help you stay full longer and aid in digestion.  
10. Citrus fruits – Oranges, lemons and grapefruits are packed with vitamin C, which can help boost your immune system and give your skin a healthy glow. 

Making small changes to your diet doesn’t have to be hard. Adding these fresh, nutrient-rich foods can help you feel more energized and ready to take on the new season. Looking for more ways to eat well and be healthier? The team at Southern New Hampshire Weight Management is here to help you build a balanced diet that will help you meet your goals. 

Taylor’s Orange Chili Salmon 

Ingredients: 

• Grated zest and juice of 1 large orange  
• 2 tsp chili powder 
• 1 tsp dried oregano   
• ½ tsp garlic powder 
• ½ tsp salt 
• 4 skin-on salmon filets  

Directions: 

1. Preheat the oven to 425 degrees F. 
2. Line a large baking sheet with parchment paper.  
3. Combine orange zest, chili powder, oregano, garlic, and salt.  
4. Rub seasonings onto the salmon filet. 
5. Place salmon fillets on the pan and bake the salmon for 12-15 minutes (or until at least 145 degrees F). 
6. Squeeze orange juice on top of the salmon and enjoy! Pairs well with sweet potatoes and a fresh salad! 

Taylor Mosher, APRN-FNP, practices at Southern NH Weight Management in Nashua, New Hampshire.