Nutritionists reveal spring foods to get your body summer-ready

As spring arrives, many are shifting focus from heavy coats to beach-ready bodies, and nutritionists are urging a smarter, sustainable approach rather than quick-fix diets.

“Spring is the ideal time to kickstart healthy habits,” says Lorena Collado, a psychology-trained personal trainer and nutritionist. 

“Days are longer, moods are lifting, and motivation is naturally higher.” Nutritionist Lucía González-Moncayo Alonso notes that, much like gyms, nutrition clinics see a seasonal surge in consultations as people aim to slim down for summer.

Forget the diet, focus on habits

Both experts stress the importance of ditching fad diets. “The best diet is not to diet at all,” Collado says. “It’s about consistent habits—more exercise, less sugar, avoiding ultra-processed foods, and including quality protein, omega-3s, and legumes.”

González-Moncayo adds, “People often obsess over calorie counts, supplements, and detoxes. In reality, fresh, seasonal fruits and vegetables, unprocessed meats and fish, and simple cooking methods like steaming or grilling are enough for healthy body composition.”

What to stock in your spring shopping basket

Nutritionists recommend variety over restriction. Collado advises, “Don’t just stick to a few favorite ‘healthy’ foods. A balanced, varied diet combined with regular activity is key.” Seasonal spring produce like leafy greens, artichokes, chard, spinach, strawberries, and citrus fruits can refresh meals, while oily fish such as tuna, mackerel, and sardines provide essential nutrients.

Foods to avoid

Both experts caution against ultra-processed foods, fast food, refined sugar, fizzy drinks, and excessive alcohol. Collado notes, “It’s better to limit rather than completely eliminate red meat and carbs like bread or pasta, focusing on moderation instead.”

Make healthy eating a year-round commitment

The biggest challenge, they say, is the “sprint” mentality. Those who rush changes to hit a summer goal often abandon progress before the season even begins. González-Moncayo emphasizes, “Patients who view healthy eating as a year-round commitment are the ones who achieve lasting results.”