HEALTHY EATING TIPS FOR SPRING

Spring has finally arrived! To feel the power of spring in your mind and body, you should choose healthy foods. This way, you can maintain weight control. With balanced foods that increase your sense of satiety, you can start the day full of energy and create the right meal plan. With my important tips to watch out for in a spring diet, you can achieve sustainable weight loss.

The golden rule of losing weight or looking slimmer is to start with a personalized diet plan. All medical treatments and healthy nutrition programs designed specifically for the individual should be considered complementary to this.

Treatments or methods must be tailored to the individual, and while being supported with a diet, fat loss should be the primary goal. Losing two kilograms of fat tissue can make it appear as though you've lost four kilos. Therefore, it's crucial to ensure that weight loss comes from fat, not muscle. Ideally, 80% of your total weight loss should be from fat tissue, and 20% from muscle tissue.

What Should Nutrition Look Like in Spring?
IT’S BREAKFAST TIME!
Make breakfast, the most important meal of the day that we often skip, a daily habit. A delicious omelet made with eggs and oats will not only help you start the day right but also keep you so full that you won’t be tempted to snack unnecessarily.

QUALITY PROTEIN IS A MUST…
Your diet should always include high-quality, low-fat protein sources. If you don’t have any health issues (like allergies), you should consume one boiled egg daily and opt for low-fat cheeses. Also include:

Fish at least twice a week

Lean red meat (such as tenderloin, sirloin) once a week

Chicken (especially breast meat) 2-3 times a week

Legumes at least 2-3 times a week

OATS: A QUALITY CARBOHYDRATE SOURCE…
Among high-fiber grains, oats are important for enhancing satiety and boosting concentration and motivation. Eating proper portions of oats at breakfast and snack times can help reduce spring fatigue.

EAT COLORFUL SALADS…
Salads are often the first foods that come to mind with dieting. However, ensure your salads are colorful and include a variety of grains, proteins, and vegetables to support your healthy diet. A bowl of mixed salad with every main meal also helps with portion control.

Spring Salad Recipe:

½ bunch of purslane

4–5 sprigs of mint

4 whole walnuts

2 thin slices of curd cheese

1 tsp olive oil

3 tbsp bulgur/quinoa/buckwheat

Include Magnesium and Potassium-rich Foods in Your Diet
Magnesium and potassium are essential for energy production and nervous system function. Frequently consume leafy greens, grains, seafood, and dried fruits in the spring.

DRINK ENOUGH WATER...
Water! Water! Water! Why the emphasis? Because staying hydrated helps with healthy living and reduces spring-related water retention. It supports proper digestion and aids in weight control. Our cells begin to retain water when we’re not drinking enough. Sip water slowly so it enters the bloodstream efficiently instead of heading straight to the kidneys. Aim for 2–2.5 liters of water daily. You can set reminders on your phone or keep water visibly nearby at home or work.

HEALTHY FATS: NUTS & SEEDS MATTER…
Nuts and seeds provide fiber, vitamins, and minerals, increasing your sense of fullness and supporting healthy eating. However, consuming more than needed may lead to weight gain. Balance your intake based on your daily fat requirements.

SAY GOODBYE TO BLOATING AND WATER RETENTION…
Think crackers with high salt and fat are harmless? Think again. And if you knew how much sugar is in those sweet biscuits, you’d probably never eat them again. These not only lead to weight gain but also cause bloating and fluid retention. Instead, drink plenty of water and eat foods that help eliminate excess fluid—like a fresh salad made with spinach, cucumber, and leafy greens. Potassium-rich foods like bananas and oranges can also help reduce water retention when eaten as snacks.

STRUCTURE YOUR SNACKS WITH FIBER-RICH FOODS…
Never forget that fiber keeps you full for longer—and if you have, it's time to reconcile. It’s easy: add 2–3 tablespoons of yogurt, 1–2 tablespoons of oats, and cinnamon to your snack; or sprinkle flaxseeds onto your salad. Your body will thank you with improved digestion and satiety.

BE MINDFUL OF ALCOHOL CONSUMPTION…
Alcoholic beverages are high in calories and lead to dehydration. Studies show that alcohol consumption often leads to high-calorie eating afterward.

ELIMINATE PROCESSED FOODS FROM YOUR DIET…
Though browsing the supermarket aisles is fun, avoid putting products you know little about into your cart. If you can’t even pronounce the name of the product, chances are you don’t really know what it contains. Today is the day to break bad habits and return to natural foods.

AIM TO CONSUME 3–4 SERVINGS OF FRUIT DAILY…
That may sound like a lot, but it's not. One serving of fruit could be: one apple, one pear, two mandarins, one orange, or four dried apricots. Our bodies need the fiber found in fruit. Avoid consuming fruit juices, as juicing removes all the fiber. Chewing fruits gives better taste and preserves both vitamins and fiber. Fiber doesn’t just regulate digestion—it also lowers blood sugar and cholesterol.

A tip: Create your own fruit salad with chopped banana, apple, mandarin, and orange to benefit from different colors and nutrients at once!

PAY ATTENTION TO THE FAT, SALT, AND SUGAR IN EVERY FOOD YOU CONSUME…
We often unknowingly consume fat from many sources. For example:

Drinking full-fat milk and yogurt

Cooking meat in its own fat, yet still adding oil

Snacking on syrupy desserts like baklava and shredded wheat pastries

And we haven’t even mentioned pastries. By just looking at these habits, it's clear how much unnecessary fat and sugar we consume. Awareness is there, but lack of willpower may be holding us back.

Tips for better control:

Reduce red meat, replace with chicken breast or fish

Don’t add extra oil when cooking meat dishes

Avoid repeating food groups in the same meal

Always eat salad with your main meals to reduce fat absorption

Choose lighter milk-based desserts with less sugar like rice pudding or custard

Opt for low-fat and low-salt dairy products

INCREASE PHYSICAL ACTIVITY…
Light walking and exercise boost metabolism, regulate hormones, and help reduce bloating. Add 30 minutes of daily activity or 45–50 minutes of brisk walking to your routine.

Uzm. Dyt. Tünay Tuğcan
Nutrition and Diet Specialist