It’s easy to get lost in all the things you “must” add to your diets in order to be healthy. We’re told to add proteins, omegas, oils, probiotics, fibre, nuts & seeds and whatever vegetable and fruit is trending at the time. But how much, what kind(s), and how often? You can write a whole book on this, so I want to tell you the most basic and easiest way you can get the necessary fats, fibre and protein in your diet that you need every day!
You may have heard more about these recently, but I can’t get over how nutrient dense they are! Chia seeds contain essential Omega 3 fatty acids (which lack in the Standard North American Diet) and fibre which improve your heart health and are helpful in maintaining a healthy body weight.
1 Tablespoon a day of Chia Seeds has roughly 70 calories, 4.5 grams of fat, 5 grams of fibre and 2.5 grams of protein!
Here’s how to add it to your diet today:
You may have heard about Chia pudding recently. I personally love it because it’s so nutritionally packed and keeps me full for hours. I also love the texture and how big the seeds get when moist, but it may take some getting used to at first! These aren’t too inexpensive, but go a long way once purchased.
Here are some Chia Pudding recipes you can try if it’s your first time:
Flax Seeds (or “Flaxmeal”)
Just remember that (contrary to the photo below) they should be ground before consuming, since they’re easier to digest this way and you’re getting all the nutrients locked inside. If your grocery store sells flax seeds they will most likely sell them ground. If not, you can just do it yourself in the blender. They are also very inexpensive!
1 Tablespoon of Flax Seeds per day has roughly 50 calories, 3.3 grams of fat, 2.7 grams of fibre and 1.7 grams of protein!
Here’s how you can add it into your diet today:
Hemp Seeds (or “Hemp Hearts”)
Hemp Hearts have the perfect balance of essential fatty acids that your body needs but can’t produce. Hemp has helped in weight loss, hunger cravings, lowering cholesterol, healing inflammation and controlling blood sugar levels. They taste a little nutty and are somewhat chewy.
1 Tablespoon of Hemp Hearts has roughly 60 calories, 4.3 grams of fat, 1 gram of fibre and 3.3 grams of protein!
Here’s how you can add it to your diet today:
I love this salad dressing recipe! It’s a great way to add protein to a simple salad dressing that wouldn’t normally include protein. I’ve also used this dressing on cooked broccoli or asparagus for added flavour. Just as chia and flax seeds, hemp seeds can be sprinkled on salads, smoothies, dressings and much, much more! And no, if you’re wondering, hemp seeds will not give you any additional side affects like it’s cannabis counterpart.
Since all of these super seeds (or “superfoods”, if we want to get trendy here) can be added to a wide variety of meals, I recommend creating your own Chia-Flax-Hemp blend with equal portions of all the seeds and using it every day wherever you can!
For more in-depth information about the health benefits of Chia, Flax and Hemp, see here.