Spring into Shape with a Colorful Plate!

By: Jacqueline Gomes, MBA, RDN

Spring is finally here! With each new seasonal transition comes a new harvest of fruits and vegetables. Spring brings in a bounty of fresh fruits and vegetables that can help us to feel more energized and looking forward to the warmer months ahead.


Spring into shape by expanding your culinary horizons and incorporating more fruits and vegetables into your meals.

  • Cold salads are an easy place to start: Load your salad with nutrients coming from salad greens, tomatoes, nuts, cucumbers and fruits.
  • Give your spring salad a protein boost with hard boiled egg, tuna fish, edamame, tofu, cheese or grilled chicken.
  • Pineapple is a great spring into shape addition as it is low in calories and high in nutrition to support a healthy body; plus pineapple contains the anti-inflammatory enzyme Bromelain.


During this time of year, I tend to see a shift towards fruit & vegetable smoothies. This in theory is great, but if you’re not mindful of your ingredients it can quickly shift into a higher calorie drink than was expected.

The key is to measure your ingredients and to choose lower fat dairy options like fat free Greek yogurt or milk instead of full fat versions.

Happy Spring!


Creamy Pineapple Smoothie

a creamy pineapple smoothie in a glass on the table

Makes: 2 Servings

Prep time: 5 minutes



  • 1 cup pineapple chunks, frozen
  • ½ frozen banana
  • 1 cup baby spinach leaves
  • 6-ounce container plain, coconut or vanilla fat free Greek yogurt
  • ½ cup water



  1. Place all ingredients into a blender. Process until smooth, add more water if a thinner consistency is desired.


Health stats:

  • Bromelain – an enzyme found in pineapple known for anti-inflammatory properties & aids in digestion.
  • Kale is a spectacular source of vitamin K, a key nutrient for helping regulate the body’s inflammatory process.
  • Low fat Greek yogurt: Excellent source of protein, helps keep you fuller, longer
  • Cayenne pepper contains the active compound Capsaicin (gives peppers heat), which can help boost metabolism


Nutrition information: 115 calories; 21g carbohydrate; 0g fat; 9g protein; 45mg sodium; 4g fiber