Have you been tempted to completely overhaul your pantry by tossing out all the processed foods and keeping only “good, clean foods”? You’re not alone. Maybe it’s the thought of spring cleaning, or perhaps it’s all the buzz about ultra-processed foods in the news that makes you want to clear things out.
Wait. Before you start tossing out every packaged item in your kitchen, hear us out. There’s a better way.
Rather than focusing on eliminating everything but fresh or “clean” foods, we want to guide you through a thoughtful process of curating your kitchen.
A successful pantry refresh doesn’t have to be about strict rules. A more sustainable approach involves carefully choosing what stays and what goes by examining which foods support your health and enjoyment.
Understanding Processed vs. Ultra-Processed Foods
Before we dive in, let’s clarify a few things. The terms “processed” and “ultra-processed” get thrown around a lot, but what do they really mean? Here’s a quick breakdown of how researchers define different levels of food processing:
Image Source: Crimarco, Anthony & Landry, Matthew & Gardner, Christopher. (2021). Ultra-processed Foods, Weight Gain, and Co-morbidity Risk. Current Obesity Reports. 11. 1-13. 10.1007/s13679-021-00460-y.
While headlines about ultra-processed foods can be alarming, it’s important to look at the whole picture. Yes, ultra-processed foods are linked to a higher risk of disease. Research shows that people tend to consume more calories and larger portions of ultra-processed foods than less processed options. But not all ultra-processed foods are the same. While some offer little nutritional value (think chips, soda, and candy), others—like whole wheat bread, canned beans, and ultra-filtered milk —can still be part of a balanced diet. The key is to take a nuanced approach. Instead of labeling all packaged foods as “bad,” consider which ones add value to your diet and which ones might be crowding out more nutrient-dense choices.
The key is to take a nuanced approach. Instead of labeling all packaged foods as “bad,” consider which ones add value to your diet and which ones might be crowding out more nutrient-dense choices.
A Balanced Approach to A Kitchen Refresh
It may sound enticing to follow oversimplified guidelines like, “if it’s in a package, it’s gone” or “if it has more than five ingredients, it’s unhealthy,” but I encourage you to try a more flexible mindset that allows all foods. Before you let that scare you off, let me explain what that means.
You may have heard the phrase all foods fit and wondered, how can that be balanced and nutritious? It doesn’t mean eating anything and everything on impulse. Instead, it’s about making room for both nourishment and enjoyment in a way that supports your overall well-being.
One key to achieving this balance is recognizing the role of satisfaction in your eating habits. When food is both nourishing and enjoyable, you’re more likely to maintain a sustainable and positive relationship with it.
Satisfaction is often overlooked in healthy eating, but it’s essential. With a flexible mindset, you can balance nourishment and satisfaction. Some foods are both nourishing (like the hearty salad you enjoy) and purely enjoyable (like homemade chocolate chip cookies).
If you focus only on eating “clean” and exclude foods you enjoy, your efforts are not likely to last. But when you allow room for treats while making nutritious foods satisfying, you’re more likely to build a positive, lasting relationship with food and a well-balanced diet.
So how much of these fun foods do I allow?
That’s not a question I can answer in a blog post, but there is one thing to consider. Foods that are highly palatable—whether ultra-processed or not—can be easy to overeat, and if you eat them often, it could lead to taking in more than your energy needs or a less-than-ideal intake of some or all nutrients. The goal isn’t to eliminate them but to ensure they don’t displace the nourishing foods your body thrives on.
So with that said, let’s move forward with a flexible mindset and work through these 3 steps to a Spring Kitchen Refresh!
Step 1: Declutter Your Pantry
Start with the obvious: expired foods, duplicate items, and things you no longer use. Then, tackle the trickier decisions by asking yourself these questions:
Does this food contain high amounts of ingredients I’m trying to cut back on (like sodium or added sugar)?
Am I eating this because I genuinely enjoy it or just out of habit?
Could I replace this with a more nutrient-dense option that I enjoy just as much?
Am I keeping this for sentimental reasons? If so, does it still bring me joy?
Do I feel empowered by keeping this food in my kitchen?
Once you’ve decluttered, fill your kitchen with foods that nourish and satisfy you. Here are the fundamental nutrients to focus on:
Protein for Sustained Energy and Muscle Support
Protein helps repair tissues, supports muscles, and keeps you full longer. Include protein-rich foods at every meal to help stabilize blood sugar and maintain energy levels.
Plant-based proteins: Tofu, tempeh, lentils, chickpeas, black beans, quinoa, edamame
Dairy and alternatives: Greek yogurt, cottage cheese, unsweetened almond or soy milk
Fiber for Digestive and Heart Health
Fiber supports digestion, helps maintain a healthy weight, and keeps you full longer. Most people don’t get enough fiber, so now is a great time to add more.
What to add:
Fruits and vegetables: Berries, apples, pears, broccoli, carrots, spinach, kale
Whole grains: Brown rice, quinoa, oats, whole wheat bread, whole wheat pasta
Nuts and seeds: Chia seeds, flaxseeds, almonds, walnuts, pumpkin seeds
Healthy Fats for Brain and Heart Health
Healthy fats support brain function, heart health, and overall well-being.
What to add:
Avocados (on toast, in salads, or blended into smoothies)
Extra Virgin Olive Oil (for cooking or as a dressing)
Nuts and seeds (almonds, walnuts, chia, flaxseeds)
Fatty fish (salmon, mackerel, sardines)
Plants for Nutrients and Antioxidants
Filling your meals with a variety of plants provides essential vitamins, minerals, and antioxidants.
Small changes can make a big difference. Consider swapping:
Some packaged snacks → Nuts, hummus with veggies, or homemade energy bites
Sugary drinks → Sparkling water with lemon or herbal tea
White bread → Whole grain or sprouted bread
Sugary cereals → Overnight oats with fresh fruit and nuts
Final Thoughts: Embrace Balance, Not Perfection
Refreshing your eating habits isn’t about following strict rules or cutting out foods you love. It’s about being intentional with your choices, tuning into what your body needs, and making space for nourishing, satisfying foods.
Remember, balance is key. Not all processed or ultra-processed foods are something to fear and it’s okay to enjoy foods just for fun, as long as they don’t consistently crowd out the foods that fuel your body. By focusing on protein, fiber, healthy fats, and plants, keeping some fun foods that you truly find enjoyable, and making a few simple swaps, you can create a kitchen that supports your well-being without feeling deprived.
Now it’s your turn! Take a look at your pantry and see what small changes you can make. As you refresh your kitchen this spring, focus on foods that make you feel energized, balanced, and ready to take on the day! What’s one nourishing swap you’re excited to try? Share your thoughts in the comments or tag us on social media—we’d love to cheer you on! And if you need personalized guidance, our dietitians are here to help.
Spring is here, bringing with it a burst of fresh, vibrant produce perfect for enhancing our meals and boosting our health. The season offers a variety of nutrient-packed vegetables that support our overall well-being, while also adding a colorful touch to our plates. Whether you’re craving a refreshing salad, a comforting stew, or a nutrient-dense side dish, spring is the perfect time to embrace the flavors of the season. In this blog, we’ll explore five easy, delicious spring recipes that feature the best ingredients of the season, each bringing unique health benefits and mouthwatering flavors to your table.
1. Beet and Lentil Salad
A bright and earthy salad that combines roasted beets, protein-packed lentils, and citrusy oranges, making for a light yet satisfying dish.
Health Benefits:
Beets: Rich in antioxidants and nitrates, beets support heart health and circulation while reducing inflammation.
Lentils: High in fiber and plant-based protein, lentils keep you full and energized throughout the day.
Oranges: Packed with vitamin C, oranges boost the immune system and add a refreshing sweetness to balance the earthy flavor of beets.
Recipe Highlights:
Roasted beets paired with lentils and tangy orange segments
A zesty vinaigrette made with white balsamic vinegar, Dijon mustard, and olive oil
A perfect salad for meal prep or as a light lunch or dinner
I’ve often heard people say, “I avoid fats because I want to eat healthy.” While this belief is common, it’s rooted in decades of misinformation about fats. The truth? Healthy fats are essential for your body and mind. Let’s debunk some myths and highlight the facts about this vital nutrient.
Myth 1: All Fats Are Bad
Fact: Not all fats are created equal.
Healthy fats, such as omega-3 and monounsaturated fats, are essential for heart health, brain function, and overall well-being. These fats are found in foods like avocados, nuts, seeds, olive oil, and fatty fish such as salmon and mackerel. On the other hand, trans fats, found in some ultra-processed foods, should be avoided as they can raise bad cholesterol levels and increase the risk of heart disease.
Myth 2: Eating Fat Increases The Fat on Your Body
Fact: Weight gain is primarily influenced by excess calories, not eating fat as a macronutrient source.
Healthy fats are more calorie-dense than proteins or carbohydrates, so portions are important, but they’re not inherently fattening. In fact, healthy fats help you feel full and satisfied, reducing the likelihood of hunger returning quickly.
Myth 3: Low-Fat Diets Are the Healthiest Option
Fact: While low-fat diets were once hailed as the gold standard (remember the 90’s?), research now shows that balanced diets which include healthy fats are better for long-term health.
Fats play a critical role in absorbing certain vitamins, maintaining healthy skin, and supporting brain health. Read how to swap saturated fats for heart-healthy fats here.
The Benefits of Healthy Fats
Incorporating healthy fats into your diet offers numerous health benefits:
Heart Health: Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, can lower inflammation and improve heart health.
Brain Function: Your brain is nearly 60% fat, and healthy fats support cognitive function and memory.
Hormone Regulation: Fats are essential for producing hormones, which regulate everything from metabolism to mood.
Endurance: Fats are a long-lasting energy source, especially beneficial for endurance activities.
Skin Health: Omega-3 fatty acids reduce inflammation and maintain barrier function and skin moisture.
How to Add Healthy Fats to Your Diet (healthy fat sources)
Here are some simple and delicious ways to include more healthy fats in your meals:
Cook with olive oil, or drizzle olive oil over salads or roasted vegetables.
Add a handful of nuts or seeds to your morning oatmeal or yogurt.
Incorporate fatty fish like salmon or tuna into your weekly meal plan.
Snack on avocado toast or use mashed avocado as a sandwich spread.
Blend chia seeds or flaxseeds into smoothies for a nutrient boost.
The next time you hear someone say they’re cutting out fats, feel free to share the facts. Embrace healthy fats, and enjoy the flavor and health benefits they bring to your plate!
Curious about how to improve your heart health through better nutrition?
When it comes to maintaining overall well-being, your heart is the engine that keeps you going, and deserves special attention! If you want to keep your cholesterol in check, you’ll be happy to learn that managing cholesterol doesn’t mean giving up everything you love. Here are some tips for lowering cholesterol naturally:
1. Fiber for cholesterol reduction: Think of fiber as your heart’s best friend!
Soluble fiber, found in foods like oats, beans, lentils, apples, and citrus fruits, helps reduce LDL (or “bad” cholesterol) by binding to it and flushing it out of your system. Aim to include more fiber-rich foods in your meals and snacks – your heart will thank you!
2. Learn the best fats for heart health: Say yes to healthy fats.
Not all fats are created equal! Swap out saturated fats (found in red meat, fried foods, and butter) for heart-healthy unsaturated fats. Think avocados, olive oil, nuts, seeds, and fatty fish like salmon or mackerel. These power-packed fats can help boost your HDL (“good” cholesterol) and keep your LDL in check. My favorite way to add these in is to sprinkle some chopped walnuts and ground flaxseed on top of oatmeal in the morning!
3. Embrace a cholesterol-lowering plant-based diet: Plant power for the win!
Plant-based foods are a game changer when it comes to lowering cholesterol. Incorporate more fruits, veggies, whole grains, and legumes into your meals. Bonus points for adding cholesterol-lowering superheroes like soy products, almonds, and flaxseeds!
4. Exercise to reduce cholesterol: Move Your Body in Ways that Feel Good.
Regular exercise strengthens your heart and improves circulation. Regular physical activity can raise your HDL and lower LDL. . The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, but any movement is helpful and better than none. Find activities you enjoy, whether it’s walking or hiking, dancing, or swimming, and gradually introduce them to make them part of your routine.
5. Avoid these foods for high cholesterol: Keep trans fats off your plate!
Trans fats, often found in processed and fried foods, can increase LDL but also lower HDL—a double whammy! Check ingredient lists for “partially hydrogenated oils” and steer clear.
6. Add spice for heart health: Spice things up!
Spices like turmeric, garlic, and ginger are not only delicious but may also have heart-supporting benefits. Experiment with these flavorful additions in your cooking to make meals both tasty and nourishing. One of my favorite ways to include these spices is this Sheet Pan Chicken Tikka recipe.
7. Reduce added sugar and improve heart health: Try these smart swaps.
High added sugar intake is linked to increased LDL and lower HDL. Pay attention to the amounts of added sugars in your foods & drinks, these are frequently found in sugary beverages, snacks, and some more surprising sources in ultra-processed foods like salad dressings and breads. Swap sugary snacks and drinks for naturally sweet options like fresh fruit or herbal teas.
8. Lower your cholesterol by lowering your stress: Unwind a bit.
Chronic stress can impact your heart health via blood pressure, inflammation, and cholesterol levels. Find what helps you unwind—whether it’s yoga, meditation, spending time in nature, or laughing at your favorite sitcom—and make it a priority. Don’t hesitate to seek support from friends, family, or a professional when needed.
9. Boost your heart health by prioritizing sleep: Don’t skip good rest.
Quality sleep is a secret weapon in the fight against high cholesterol. Aim for 7-9 hours of shut-eye each night, and establish a consistent bedtime routine to give your body the rest it needs to repair and regulate itself.
10. Make It a Lifestyle, Not a Chore
Adopting habits to lower cholesterol naturally isn’t about perfection, but gradual changes can make a big difference over time. Start small—add an extra veggie to dinner, take a quick walk, or swap soda for water. Celebrate your wins and keep building on them!
Your heart works hard for you every day. Let’s work together to give it the care, love, and support it deserves! Your Well Balanced Nutrition dietitian can help with specific changes to target your individual heart health needs.
Cholesterol often gets a bad rap, but did you know it’s essential for your body? Cholesterol plays a key role in building cells and producing hormones like vitamin D and estrogen. However, having too much or too little of certain types of cholesterol can put your health at risk. Let’s break down what you need to know about the two main types of cholesterol: LDL and HDL, and how they impact your well-being.
The Two Types of Cholesterol: LDL vs. HDL
Cholesterol travels through your blood attached to proteins, forming what we call lipoproteins. There are two main types:
Low-Density Lipoprotein (LDL): Often referred to as “bad cholesterol,” LDL carries cholesterol to your cells. While this is important for cell function, too much LDL can build up in your artery walls, leading to plaque formation and increasing your risk of heart disease and stroke.
High-Density Lipoprotein (HDL): Known as “good cholesterol,” HDL helps remove excess cholesterol from your bloodstream by transporting it to the liver for elimination. Higher levels of HDL are associated with a lower risk of heart disease.
What Your Cholesterol Numbers Mean
According to the American Heart Association (AHA) and the World Health Organization (WHO), maintaining a balance between LDL and HDL cholesterol is crucial for cardiovascular health. High levels of LDL and low levels of HDL can lead to atherosclerosis—a condition where your arteries become narrowed and hardened, restricting blood flow.
Triglycerides
Triglycerides are a type of fat that circulates in your blood. They store excess energy from your diet. Triglycerides are different from cholesterol but are often checked at the same time.
A high triglyceride level combined with high LDL cholesterol or low HDL cholesterol is linked with fatty buildups within the artery walls, which increases the risk of heart attack and stroke.
Factors That Affect Cholesterol Levels
Diet
Saturated and Trans Fats: Found in processed foods, fried items, and fatty meats, these can increase LDL cholesterol.
Healthy Fats:Foods like avocados, nuts, seeds, and fatty fish (rich in omega-3s) can help lower LDL and raise HDL cholesterol.
Fiber-Rich Foods: Soluble fiber from oats, legumes, and fruits can reduce LDL cholesterol by binding to it in the digestive system.
Physical Activity
The AHA recommends at least 150 minutes of moderate aerobic activity per week. Regular exercise can help raise HDL levels and lower LDL levels, improving your overall cholesterol profile.
Genetics
Some individuals have a genetic predisposition to high cholesterol. If this is the case for you, working closely with a healthcare professional is essential.
How to Manage Your Cholesterol Levels Naturally
Adopt a Heart-Healthy Diet: Focus on whole, nutrient-dense foods and limit processed items. Incorporate more fruits, vegetables, whole grains, lean proteins, and healthy fats.
Stay Active: Regular exercise, even brisk walking, can positively impact your cholesterol levels.
Quit Smoking: Smoking lowers HDL cholesterol and damages blood vessels. Quitting smoking can significantly improve your heart health.
Limit Alcohol Consumption: Excessive alcohol intake can raise cholesterol and triglyceride levels.
Monitor Your Levels: Regular check-ups with your healthcare provider can help you stay on top of your cholesterol levels and overall health.
Debunking Cholesterol Myths
Myth: All cholesterol is bad. Fact: Your body needs cholesterol to function properly. The key is to maintain healthy levels of LDL and HDL.
Myth: You can’t lower your cholesterol without medication. Fact: Lifestyle changes like improving your diet and exercising regularly can significantly impact cholesterol levels. Medication may still be necessary for some individuals, but it’s not the only solution. Read more: 10 Simple Steps to Lower Cholesterol Naturally
Food For Thought
Cholesterol management is about balance, not elimination. By understanding the roles of LDL and HDL, and taking actionable steps to support your heart health, you can improve your overall wellness.
Is it just me, or is it all too easy to jump into planning the next year before truly reflecting on the previous one? Recently, I read “The PLAN” by Kendra Adachi and as expected it is full of wisdom. One of her points in the book is to look back before you look ahead. She says, “Reflection is simply noticing what’s already happened on purpose. It’s paying attention to the past so you can adjust as you move forward, prepare for the right thing, and intentionally live where you are.” She also reminds us to align our actions with what truly matters in our current season of life. I couldn’t help but tie these concepts into a holistic wellness review designed to look back on each area of health and well-being and then think about the next right thing.
Physical Health
Reflection: How does my body feel as I start the New Year? What signals is it giving me about my physical health?
Action: What steps can I take this year to feel stronger, more energized, or less stressed physically?
Mental Health
Reflection: What thoughts or beliefs shaped my actions last year?
Action: What mindset shifts or strategies might help me manage stress and focus on what truly matters to me in the year ahead?
Emotional Health
Reflection: How did I handle emotions like joy, stress, or frustration last year? What patterns do I notice?
Action: How can I create space for more positive emotions in my daily life this year?
Social Health
Reflection: How have my relationships supported or challenged my well-being?
Action: What changes can I make to cultivate deeper, more meaningful connections this year?
Environmental Health
Reflection: How does my current environment (home, work, community) impact my overall health?
Action: What small changes can I make to create a more health-supportive environment this year?
Existential Health
Reflection: What gives me a sense of purpose or meaning? How aligned were my actions with my values last year?
Action: What steps can I take to live a life more aligned with my purpose in the New Year or my current season?
As I reflect on these questions and focus on what truly matters to me, I hope you can do the same! May this reflection practice help you step into this new year feeling more balanced, intentional, and fulfilled!
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