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Spring. More light in the day means it's time to lighten up your diet. Many people counter the stress of winter by consuming more fatty, starchy comfort foods.

But as we shed the layers of winter clothes, it's also time to shed heavier foods and bad habits.

In the process, we eliminate toxins, let in more nutrients, increase energy and maybe even shed a few pounds of body "insulation", otherwise known as fat.

Going lighter and cleaner for a week or two supports the function of our major organ of detoxification, the liver.

It's also good for the kidneys and bowel, the organs of elimination, and the lymphatic system which supports immunity and clears away cellular debris.

If you are tired and sluggish, have difficulty concentrating, catch colds and flu easily, have bad breath and body odor, are congested, bloated, have dark circles around the eyes, allergies or skin problems, you are an ideal candidate for spring cleaning.

There really is no need to go to the extreme of fasting or a severely restricted diet.

A plant-based diet with lots of fresh or frozen fruits and vegetables, a variety or whole grains like brown rice, buckwheat, kamut, quinoa or millet, legumes, beans nuts, seeds (especially flax), olive oil, fresh vegetable and fruit juices, soy, rice or almond milk, green or herbal tea, pure water with lemon and occasionally live yogurt and fish will have you feeling light, clear-headed and energetic.

Eat organic if possible - there are more nutrients and fewer and contaminants. And, eat frequent small meals throughout the day, so blood sugar levels won't crash.

Avoid saturated and trans fats, fried and fast foods, sugar, meat, dairy products, wheat gluten, coffee, yeast, alcohol, food additives and preservatives.

In our modern environment, we are exposed to many toxins. The metabolic processes of our bodies also produce toxic by-products and free radicals.

Stress, too, causes the body to produce hormones and chemicals that need to be neutralized and eliminated if we are to function optimally.

This clean, high fiber, antioxidant rich diet will do just that.

Some foods and herbs that are particularly good for detoxification include: milk thistle which supports liver function, artichokes which help the flow of bile and the digestion of fats, beets, which help regenerate liver cells, increase bile flow and support fat metabolism, and broccoli which supports liver detoxification enzymes.

Let's not forget Vitamin C. It is abundant in fresh fruits and vegetable and is a potent antioxidant.

Beans, nuts, seeds, quinoa and fish are good sources of protein which the liver needs to detoxify.

Onions and garlic are rich in sulfur compounds which are needed to detoxify environmental pollutants, certain drugs and heavy metals.

Dandelion root, taken as a tea, increases the flow of bile and is also important for the liver.

* Elaine Mandrona is a locally based registered nutritional consulting practicioner who advises people on nutrition and weight loss, as well as a Nutritionist with Healthier for Life Nutrition and Weight Loss Centre. If you would like to reach her, please phone 874-8142.