Nutritionist reveals the five health swaps everyone should make this spring

With summer just around the corner, many are ramping up their diets and fitness regimes in a bid to look honed and toned before the new season.

And now, leading Australian nutritionist and TV chef Zoe Bingley-Pullin has revealed exactly how you can make your efforts count.

Writing on her blog, the expert and author revealed the five health swaps everyone should make this spring – and how you can supercharge each and every meal for added health benefits.

So what should you be doing?

1. Increasing your daily step count

It goes without saying that those who move more are healthier, but an increase in steps won’t just benefit your body, but your mind too.

‘Some of us fall into the trap of thinking a 30-40 minute workout counteracts the negative consequences of sitting at our desk all day,’ Zoe explained.

However, she said, walking and incidental movement is just as important – if not more so – than structured or routine-based exercise.

The good things about walking is that it doesn’t take too much time if you use it to go somewhere, and it’s free. 

‘It’s important to remember going from 2,000 daily steps to 10,000 in one go may not be achievable, so aim to increase by around 1,000 daily over the course of a week or two,’ she said.

‘Some of us fall into the trap of thinking a 30-40 minute workout counteracts the negative consequences of sitting at our desk all day,’ Zoe (pictured) said – but you need to walk too

2. Try a new meal each week

Second on Zoe’s spring changes is the fact that she recommends you try a new meal each week. 

The TV personality said it’s all too easy to get stuck on autopilot during the winter months, but spring is a great time to try something new and get a wider spread of nutrients.

When you’re bored, she said you’re more likely to eat unhealthily.

Keep an element of variation in your cooking by looking up new and exciting recipes online.

Second on Zoe’s spring changes is the fact that she recommends you try a new meal each week (pictured)

3. Add an extra serving of colour to each meal

We’re always told to eat the rainbow, but it can be easier said than done when you’re trying to hold down a full-time job and look after yourself.

But Zoe said this spring, you should just look to add just one extra serving of colour to each meal – as this will automatically mean you’re getting more plants into your diet.

For instance, she said, if your typical breakfast is Vegemite on toast, add some sliced avocado into the mix.

Alternatively, if you normally opt for porridge or cereal, add some berries.

At lunchtime, Zoe recommends you add spinach and leftover roasted vegetables to tuna and rice, and tomato and spinach or rocket to a cheese and ham toastie.

In the evening, add pumpkin, sweet potato, capsicum and spinach to your curry, or homemade guccamole and a fresh tomato salsa to steak and three veg.

Zoe said this spring, you should just look to add just one extra serving of colour to each meal – as this will automatically mean you’re getting more plants into your diet (pictured)

4. Start a new hobby 

The new season isn’t just a good time to switch up your diet – it’s also a great point to start a new hobby.

‘Write a list of activities that you get pleasure from and nothing else and start trying to include time for such activities or hobbies daily,’ Zoe said.

Whether this is cooking, running, reading or drawing, find a few moments of every day to do a little of what you love.

5. Practise self-compassion

Last but not least, it’s big in the wellness world, but Zoe said you too should make time for self-compassion. 

If you are the sort of person who is often critical about what you do and/or eat, then try being kind to yourself, telling yourself ‘that you are doing your best’ and allowing yourself to enjoy the moment.

‘A lack of self-compassion will only make us feel worse,’ she said.

For more information about Zoe Bingley-Pullin, you can visit her website here.