Spring Cleaning: How to Refresh Your Diet with Clean Eating
Updated: Mar 20, 2025
March is finally here, and spring is just around the corner! The days are getting longer, the air is feeling fresher, and soon, nature will be bursting into bloom.
This season of renewal is the perfect opportunity to refresh your habits and embrace a more intentional way of living. What better time to revitalize your diet and nourish your body and mind?
Say goodbye to outdated eating patterns and welcome a new routine filled with nutrient-dense, energizing foods and sustainable, mindful choices.
How to Spring Clean Your Diet
Get ready to embark on a thrilling journey to a healthier you! This spring, it's time to refresh your eating habits and rejuvenate your diet. Dive into our eight exhilarating steps that will transform your relationship with food and leave you feeling vibrant and energized!
Reduce These Foods in Your Diet
Alcohol
It will hardly come as a surprise that alcohol is bad for your health—it heavily impacts our liver, which is the core organ for ‘detoxing’ our entire system. It’s also a diuretic, making it far harder to stay hydrated when on the booze.
If you don’t want to cut out alcohol entirely, try to stick to the recommended limits of up to one drink for women, and up to two for men per day.
Salt
Did you know that Americans eat an average of 3,400 milligrams of sodium a day?! The Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day (around 1 teaspoon of salt).
By reducing the amount of sodium in your diet, you can lower your blood pressure, reduce your risk of a heart attack, prevent stroke, lower cholesterol, and reduce bloating and swelling.
Added Sugars
Added sugars are a big contributor to obesity and heart problems. The American Heart Association recommends keeping added sugars under 6 teaspoons a day for women and 9 teaspoons for men. If you keep in mind that one regular soda has around 8 teaspoons of sugar, you’ll see that it’s easy to overindulge.
Fancy a sweet treat? Grab some fruit or make a delicious smoothie.
Processed Foods
Processed foods are a big ‘NO’ if you want a healthy diet. They’re packed full of sugars, salts, and unhealthy trans fats. Instead, eliminate them entirely and make room in your diet for healthy, natural whole foods.
Increase These Foods
Fruits and Veggies
We cram as many fruit and vegetables into our dishes as possible—why? Because they’re low in calories, bursting with nutrients and antioxidants, and they taste absolutely delicious.
Healthy Fats
We are strong advocates for the belief that healthy food doesn’t have to be boring. When eaten in moderation, high-fat foods such as nuts, eggs, fatty fish, and cheese are all important parts of your diet. Our personal favorite? Avocado, of course!
Whole Grains
Whole grains have a plethora of health benefits—they’re full of protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, magnesium). A diet rich in whole grains can reduce the risk of heart disease, type 2 diabetes, obesity, and some cancers.
Start the Day Right
You’ll often hear breakfast referred to as ‘the most important meal of the day’—and that title couldn’t be more deserved. Eating breakfast replenishes glucose levels, boosts energy, and supports metabolism. It can also prevent weight gain and reduce fatty buildup in arteries.
Get Your Water In
H2O is crucial for the function of every single organ system. It circulates oxygen, removes toxins, regulates body temperature, and supports brain function.
The U.S. National Academies of Sciences, Engineering, and Medicine recommend:
About 15.5 cups (3.7 liters) of fluids per day for men
About 11.5 cups (2.7 liters) of fluids per day for women
Cut Out Fad Diets
Just cut them out—all of them! Fad diets and detoxes are "quick fixes" that don’t result in sustainable weight loss. They promote poor eating habits and are neither healthy nor productive. Many require cutting out entire food groups, making it difficult to maintain a balanced diet.
Eat Mindfully
Savor every mouthful and be present while eating. Mindful eating involves listening to your body's hunger cues and avoiding distractions like TV while eating. This practice can help prevent overeating and foster a healthier relationship with food.
Have a Meat-Free Day
With vegetarianism and veganism on the rise, more people are opting for a ‘meat-free day.’ Even just one day without meat can lower the risk of heart disease, stroke, and diabetes. Plant-based diets are also cost-effective and may lower body mass index, blood pressure, and cholesterol levels.
Clean Out the Kitchen
Your pantry is the first place you’ll head when cravings strike. Make healthier choices easier by replacing processed snacks with nutritious alternatives.
Swap chips for crunchy vegetables and hummus.
Replace sugary sodas with natural juices or infused water.
Donate or remove highly processed foods from your kitchen.
Pantry Cleanout Checklist
Remove or Reduce:
Processed snacks (chips, cookies, candy, sugary cereals)
Sugary drinks & sodas
Refined grains (white bread, white pasta, white rice)
Artificial sweeteners and high-fructose corn syrup
Highly processed oils (vegetable oil, canola oil, soybean oil)
Excess sodium and highly processed condiments
Stock Up On:
Whole grains (quinoa, brown rice, oats, whole wheat pasta)
Healthy fats (olive oil, coconut oil, avocado oil, nuts, seeds)
Natural sweeteners (raw honey, maple syrup, dates)
Lean proteins (chicken, turkey, fish, tofu, eggs, legumes)
Herbs & spices (turmeric, ginger, garlic, cinnamon, cumin, oregano)
Spring Clean Shopping List
Fresh Produce:
Leafy greens (spinach, kale, arugula)
Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
Fresh fruits (berries, citrus, apples, bananas)
Root vegetables (sweet potatoes, carrots, beets)
Avocados
Proteins:
Organic eggs
Lean meats (chicken, turkey, salmon)
Plant-based options (tofu, tempeh, lentils, chickpeas)
Nuts and seeds (almonds, walnuts, chia, flaxseeds)
Pantry Staples:
Whole grains (quinoa, brown rice, oats)
Healthy oils (olive, coconut, avocado oil)
Nut butters (almond, cashew, peanut - no added sugar)
Canned goods (beans, tomatoes, coconut milk)
Herbal teas and coffee alternatives
Dairy & Alternatives:
Unsweetened almond or coconut milk
Greek yogurt
Hard cheeses (feta, Parmesan)
Spring is a time of growth, renewal, and fresh beginnings—why not extend that mindset to your diet? By making small, intentional changes, you can improve your health, boost your energy, and cultivate a sustainable way of eating that benefits both your body and mind.
Ready to embrace a healthier, more vibrant lifestyle? Start today by incorporating just a few of these changes, and watch how they transform your well-being! Schedule a virtual health coach visit today to start your path to a healthier you! Use the link below
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