Spring is often seen as a time of renewal and trying new approaches to our well-being. This is largely due to the seasonal change and the burst of energy we feel as a result of the longer hours of sunlight. With the season now upon us, it’s not only time to spring clean our homes but also our health. Here are five food swaps you can make to improve your health and put a spring in your step. Whole grains instead of refined carbohydrates: when we eat refined carbs, our blood sugar levels rise. Our pancreases then release insulin to bring blood sugar levels down and store some of it as energy for later. This makes us feel lethargic and sleepy. Insulin is a fat storage hormone and, when more insulin circulates in your bloodstream, your body converts the carbohydrates to fat and stores them on your buttocks, thighs, abdomen and hips – making you gain weight. Banishing refined carbohydrates, such as white bread and pasta, and swapping them for wholegrain or multi-seed options might give you the health boost you need. Unrefined, wholemeal carbohydrates offer slow-releasing energy rather than the initial spike in energy levels given from starchy carbs. And they also help you to feel fuller longer, which keeps your blood sugar levels steady and banishes sweet cravings. Some great options include quinoa, rye bread or spelt. Fresh fruit instead of fruit juice: while the fruits contained in juices are heart-healthy, the process of juicing concentrates calories, which makes it is much easier to ingest too many. Drinking a glass of apple juice will pack in more calories and sugar than five or six whole apples. And it will still only count as just a portion of your recommended five fruits a day. Additionally, drinking juice could be damaging your teeth’s protective enamel from all the acidity. A better alternative is to consume fresh fruit instead. This will not only be kinder to your teeth, but the fruits are also richer in nutrients than juice, which has often lost a lot of its health benefits due to pasteurization and other processing techniques. And if you do juice, nutritionists suggest avoid adding extra sugar by putting in honey, to minimize calories. Coconut oil instead of butter: conventionally-reared dairy cows are often given synthetic drugs, vaccines and antibiotics during their time on a farm. All of these products, in varying amounts, can end up in foods like butter. This can cause a hormonal imbalance, as well as upset the health of our delicate gut microbiome. Additionally, while fine in moderation, butter is also high in fat. Try swapping butter for organically grown coconut oil, which is free of drugs and vaccines. Coconut oil is safe to heat to high temperatures because its fatty acids are about 90 percent saturated making it highly resistant to oxidation at high heats. The oil is also high in lauric acid and monolaurin, which kill microbes like bacteria, fungi and viruses. And it can fight cardiovascular disease by reducing cholesterol levels. Studies have shown that populations who eat a large percentage of calories from coconuts are actually healthier than Western nations. Choose grated apple over sugar: sugar can overload your liver, is a contributor to obesity, and can cause insulin resistance – potentially leading to type 2 diabetes. Instead of topping your cereal or oatmeal with sugar, try grating a fresh apple and mixing it in instead. Apples are extremely rich in important antioxdiants, flavanoids and dietary fiber, which keeps you fuller longer without the sugar crash. A 2008 study found that including apples in your diet daily could protect neuron cells from oxidative stress, which damages brain membranes and results in plaque buildup. Plaque buildup has been linked to neurodegenerative disorders such as dementia – therefore apples could help prevent these diseases. And a 2014 study found that the bioactive compounds of many different apples affect good gut bacteria, which helps to fight obesity. If apples are not your thing, try freshly sliced organic strawberries for a natural sweet fix, which will be kinder to your blood sugar levels due to its high fiber content. Coconut yogurt instead of dairy yogurt: digestive discomfort, frequent ear infections, eczema and sinus trouble are all some of the problems people face when they consume cow’s milk-based yogurts and other dairy products. It is already not an option for those who are lactose intolerant. So try coconut yogurt instead. Coconut yogurt is low in calories and fat. A six-ounce serving of unsweetened coconut yogurt contains 75 calories and just six grams of fat. Six ounces of unsweetened coconut yogurt has six grams of fiber, which is 24 percent of the 25 grams women need each day and 16 percent of the 38 grams men require. The yogurt is also a good source of bone-building calcium with between 25 and 30 percent of the daily value in each serving.