THERE’S a definite “spring clean” vibe around. Clearing away old things to make way for the new is liberating and brings a fresh sense of purpose. It’s not just household ‘stuff’ that gets shifted at this time of year either: as the days get longer and (hopefully!) warmer, our metabolism changes gear and we start to shake off the winter sluggishness.

The thought of launching into a springtime “detox” is daunting at the best of times though, and even more so if you’re still recovering from the nasty cold and flu viruses circulating lately. A more manageable way of changing your eating and exercising habits is to go one step at a time.

This is how I work with clients when they are dealing with complex health issues. We pick one idea to work on for a week or so, and once this has become an established habit we move onto the next.

A great first step to take is to look for which simple swaps you can make to upgrade your current diet. Let’s start with breakfast. Firstly, if you’re not having breakfast at all, then try including something small and sustaining like a full fat yoghurt with fresh berries, or slice of wholemeal toast with nut butter. If you have plain cereal, add a handful of nuts and seeds to increase your protein. Golden syrup on porridge? Swap this for maple syrup; the sugars are more complex, and it has a higher mineral content.

At lunchtime swap a regular sandwich for a wholegrain wrap or pitta bread filled with colourful salad and another source of protein such as egg, meat, fish, houmous or lentil pate. Instead of a bag of crisps, try oatcakes, roasted chickpeas, or toasted almonds for a crunchy snack.

Including an extra serving of vegetables is another easy step to take. Try swapping out some potatoes or pasta and replacing it with two different colour vegetables. Set yourself a target of having at least five types of vegetables every day, plus two servings of fruit. This will increase your levels of antioxidant nutrients; these vitamins and minerals support healing processes and strong immunity – ideal for cold and flu recovery!

If an afternoon energy slump has you reaching for the chocolate and sweets, swap these for healthier alternatives. Plain live yoghurt with fresh fruit, dried fruit with nuts and seeds, or an apple and chunk of cheese are excellent alternatives. Do keep the cheese serving to about the size of a small matchbox though – it’s not cheeseboard time!

And finally, one of the most energising swaps you can make is to cut down tea and coffee and replace with water and herbal teas. You may think you need a constant supply of tea to get through the day, but by gradually replacing each cup with an herbal tea or water, you’ll soon discover much steadier energy levels.

Sally Duffin is a Registered Nutritionist (MBANT) at Nutrition in York.