Spring is here and while you may be focused on clearing out your winter clothes and cleaning your home, it is also a perfect time of year to rethink your eating habits. Simple changes like making nourishing food swaps can help you have a fresh start to better health. Say farewell to those eating habits that aren’t serving you well and try these five tips for creating a smarter and more nutritious dietary pattern.  

1. Increase your intake of beans. Did you know beans are the cornerstone of every Blue Zones diet? These areas of the world and their long-lived populations consume at least four times as many beans as we do on average. Beans are a super nutritious food that are made up of approximately 21 percent protein, 77 percent complex carbohydrates, for lasting energy, and very little fat. They are also an excellent source of much needed fiber. Beans are inexpensive, versatile and count as both a protein and vegetable serving. What a bonus! Whether cooking dry beans for recipes or using convenient canned beans, there are many easy ways to add them to your meals – in soups and chilis, in casseroles, on salads and even in baked goods. Check out our Michigan Bean recipes for ideas and inspiration.
2. Consume more fruits and vegetables. Veggies and fruits are key to a healthy diet and variety is important. At least nine different families of fruits and vegetables exist, each with hundreds of different plant compounds that are beneficial to health. A dietary pattern that is abundant in fruits and veggies can lower blood pressure and reduce the risk of many chronic diseases including heart disease, and some forms of cancer. They also promote better digestive health. Remember that all forms of fruits and veggies count. Fresh, frozen, canned (low sugar), dried and even 100% juice are acceptable and affordable ways to boost your intake. Try something new each week to add color, flavor and nutrition to all your meals and snacks.
3. Stay hydrated. Drinking enough water each day is critical for many reasons: to keep organs working properly, prevent infections, regulate body temperature, keep joints lubricated, and deliver nutrients to cells. Being well-hydrated also improves sleep quality, brain function, and mood. While experts recommend drinking about 11 cups of water per day for the average woman and 16 for men, all of that does not have to come from plain water. Flavored water, coffee and tea can all count, but make sure you think about what you drink. Minimize sugar-sweetened beverages that have a lot of calories and little nutritional value.
4. Clean out your kitchen. When you go though your pantry, refrigerator and freezer, do you see a mostly nutrient-rich foods and just a few “extras”? If not, it’s time to change the balance. Start by making sure you are stocked with healthy basics like canned and dry beans, fiber-rich grains like cereals, bread, crackers, pasta and rice, nuts and seeds, canned vegetables and low sugar canned fruits, low-fat dairy products like yogurt, milk and cheese, and lean meats, fish and poultry. Seek out healthier swaps for certain foods when possible. 
5. Cook at home more. Restaurant meals often have more sodium, fat and calories and tend to be more expensive. Home cooking is key to understanding more about the nutritious foods your body needs, and for practicing portion control. It’s also a fun way to connect with family and friends. Here are a couple of delicious fresh new recipes from Michigan Beans to get you started: