May 28, 2024

Springtime Healthy Eating by Keri Gans

Spring is the in air, which means swimsuit days are just around the corner! The good news is that along with spring comes many delicious, healthy vegetables and fruits that are figure friendly.

Look for these nutritious choices at your local farmer’s market or in the produce section of your neighborhood store. Include them in your healthy eating plan at home or use them as your go-to side dish when dining out. Here are a few nutritious choices, along with preparation ideas to consider:

Beets: Serve on top of arugula, with red onion slices, drizzle of olive oil, sprinkle of feta and a squeeze of fresh lemon. However, if you are adventurous in the kitchen, shred and add them to quinoa.

Asparagus:  Pre-heat the oven to 425 degrees. Cut off the ends of the asparagus and lay on baking sheet, drizzle with oil & place in oven, cook for 10-15 minutes or until slightly brown. Sprinkle with tablespoon of Parmesan cheese and serve. Other great ways to enjoy are to simply throw them into a pasta sauce, an omelet, or steam and puree into a soup.

Artichokes: Enjoy artichoke hearts thrown into a salad or a pasta dish. When in a pasta dish they take up so much room, you need less actual pasta, a real calorie saver. Simply enjoying a whole steamed artichoke drizzled with olive oil and a little lemon (or a tiny bit of butter) can’t be beat for a refreshing side dish.

Strawberries: No recipes needed here. Simply wash and eat. Or top your cereal with them, your oatmeal, or a cup of low-fat Greek yogurt or cottage cheese. If you feel like you would rather be eating a piece of strawberry pie, try taking a cup of strawberries, top with a crushed graham cracker and a heaping tablespoon of low-fat whip cream. You’d just be surprised how easily that piece of traditional pie becomes a memory.

Besides being helpful for your waistline, buying fruits and veggies that are in season are also good for your pocketbook. In season foods are typically less expensive.

By Keri Gans, MS, RD, CDN, Nutritionist in Private Practice in NYC, Media Spokesperson, & Author, The Small Change Diet (Gallery, March 2011) Follow Keri on Twitter @kerigans and join her Facebook community via

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