As the seasons change, it’s important to adapt our diet as well. Even if lately we’ve experienced colder days alternating with warmer ones, it’s a good idea to start introducing more spring-friendly foods. Of course, supermarkets now offer almost every food all year round, but if we want to truly benefit from their nutritional properties, it’s best to follow seasonal choices. Here are 5 spring foods you should add to your diet!
LEGUMES
Spring is the perfect season to enjoy fresh legumes.
Instead of soups or stews made with dried or canned legumes, this is the time to choose fresh ones. Among them, PEAS stand out as the perfect spring option. They are an excellent source of fiber and plant-based protein, ideal to pair with grains. They also provide vitamins (B group and C) and minerals, especially Iron and Phosphorus. Low in calories, they’re light, filling, and perfect for a weight-loss plan. The only caution is for those with irritable bowel syndrome or bloating, where excess consumption can cause discomfort. You can enjoy them as a side with meat or fish, as a main with rice or pasta, or tossed into fresh and quick salads.
FRUIT
With the arrival of spring, a wide variety of fruit becomes available. This is often the season when we naturally eat more fruit portions throughout the day. Among the seasonal fruits, STRAWBERRIES are the star. They are low in calories and rich in vitamins — especially Vitamin C, but also A, B, and B9 — plus important minerals like potassium. Thanks to flavonoids, they have antioxidant, anti-aging, and even anticancer properties when combined with a balanced diet. The only caution is for people sensitive to histamine, which strawberries naturally contain and which may trigger skin reactions in allergic individuals. Being made of about 90% water and natural sugars, strawberries are also a great pre-workout snack, especially paired with a lean protein like yogurt.
VEGETABLES
Spring vegetables add freshness and color to our meals. Among the many seasonal options, our top pick is ASPARAGUS. Available in green, purple, or white varieties, they are a fantastic source of fiber and micronutrients. They contain B vitamins (including B9) and Vitamin K, as well as Iron and Phosphorus. They’re very low in calories and known for their natural diuretic properties. The only caution, once again, is for people prone to bloating or irritable bowel issues, as their fermentable fibers may cause discomfort. In the kitchen, asparagus are versatile: serve them as a side dish or prepare a delicious pasta with asparagus!
FISH IN SPRING
Even though fresh fish may be less common if you don’t live near the sea or a lake, fish also has seasonal varieties worth considering. One of the best spring choices is MACKEREL. Being an oily fish, it’s rich in Omega-3 fatty acids — the so-called “good fats” that help prevent cardiovascular diseases. However, moderation is key: despite their health benefits, fats are still calorie-dense. Mackerel is also high in Vitamin D and B vitamins, as well as Iron and Selenium.
Our advice: buy it fresh and cook it in foil or bake it. It’s also delicious served cold with lemon. If you go for canned mackerel, make sure it’s not loaded with preservatives or excess oil — choose the natural version and season it yourself. It’s a great alternative to the usual canned tuna, especially in salads or with grains.
MEAT
Spring often means the first barbecues of the year! For meat lovers, it’s a great season. Beyond the usual recommendations to limit red and processed meats, preferring lean white meats, we suggest trying RABBIT meat. Just like chicken, it’s lean, easily digestible, and rich in high-quality protein. It’s also low in cholesterol and provides a good amount of Niacin (Vitamin B3). In terms of minerals, it contains Iron and Phosphorus in decent amounts. The best cooking methods are baking or grilling, but be mindful of the condiments! Pairing rabbit with legumes or vegetables makes the meal more balanced and nutritious.
If you’d like to start a nutritional journey without restrictions but with a balanced and personalized diet tailored to your lifestyle, activity level, and goals, contact us to book your first Nutrition Visit or a free initial consultation.
