Nutrition – Spring forward with energy

Coming out of the cold, dark days of winter to brighter days filled with new colour, spring is a great time to let nature’s freshest produce, and a few smart habits, guide a renewed sense of vitality. The beauty of springing into spring isn’t only about leafy greens and perky salads (though that’s part of it), it’s a chance to get out of the winter rut, try new foods and nourish the body so it can keep up with everything the new season brings.

An effective way to boost health and enjoyment in spring is to dive into seasonal produce. Local farmers markets and supermarkets explode with vibrant new products like asparagus, snap peas, radishes, leafy greens and, of course, sweet strawberries. Not only are these foods packed with vitamins and flavour, but they’re often more affordable during peak season, too.

Warmer weather calls for meals that feel lighter, fresher and simple to prepare. Think quick pasta dishes with lemon, herbs and asparagus or peas; grilled chicken tossed with spring veggies; and colourful salads loaded with greens, fruit and seeds. Quiches and frittatas with eggs and fresh vegetables make lunch feel like a treat.

Spring’s energy can sometimes leave hunger sneaking up between meals. Fresh fruit, nuts, yoghurt or a smoothie make light, nourishing snacks to help cool off after outdoor fun. Hydrating gets easier, too – add lemon, mint, cucumber or berries to water for a refreshing, seasonal twist.

Spring is also about simple changes. Eat a protein source at every meal to fuel activities and keep energy stable. Choose whole grains, nuts and/or seeds to round out meals. Practising mindful eating – slowing down, noting flavours and stopping when full – can enhance the whole experience.

As the weather improves, spring is also the perfect motivator for ramping up physical activity and building new movement habits that last. Make the most of longer, brighter days by taking walks, going for bike rides or simply chasing kids or pets around the backyard. Fresh air and sunlight can give workouts a surprising morale boost thanks to their positive effect on mental health. Set realistic movement goals, like aiming for 15 to 20 minutes of activity a few days a week and gradually increasing as fitness levels rise. Try using the outdoors as a gym – get off the treadmill and hit a hiking track, drop onto your yoga mat at the beach or get gardening. Remember to warm up before any activity, hydrate well and listen to your body – recovery, consistency and variety are keys to making spring movement stick and helping energy levels soar all season long.

Springing into spring means moving on from winter’s heaviness. Experiment with fresh foods to fuel up for more active days. Let fresh seasonal produce inspire meal ideas, try a few new recipes, and enjoy getting out into the sunshine and moving your body.