Dietitian reveals the foods she ALWAYS tells her patients to add to their diets

A registered dietitian has lifted the lid on the three foods she recommends her patients, friends, and family add to their diets — and they’re all seeds.

Mickala Parsley, 27, of Indiana, described the benefits of eating chia seeds, hemp seeds, and flax seeds — and how they can be easily incorporated into meals — in a TikTok video shared by WebMD this week.

She noted that they all contain healthy fats, fiber and protein, but individually they also have different nutritional profiles and health benefits.

“I think as Americans it’s really important that we focus on what we can add to our diet versus what we can take away,” she explained, saying that these three options are “excellent little additions” for those who to boost nutrient intake. in 2023.

Chia seeds

Parsley described chia seeds as your “high-fiber friend,” saying that three tablespoons have 11 grams of fiber and five grams of protein.

She noted that they are “incredibly easy to add to your diet” and toss into smoothies, oatmeal and yogurt.

The dietician is also a fan of making homemade chia pudding with it, which is easier than it sounds.

Parsley explained that chia seeds “have a tendency to absorb liquid,” so when combined with milk and refrigerated overnight, they turn into pudding.

There are a number of flavored chia pudding recipes available online, from lemon and coconut to decadent coffee and chocolate.

Parsley, noting that they all contain healthy fats, fiber, and protein, described chia seeds as your “fiber-rich friend.” Three tablespoons contain 11 grams of protein

Hemp seeds

Parsley shared that hemp seeds, or hemp hearts, are great for incorporating more protein into your meals.

She called them a “high protein seed” because they exist 10 grams of protein in just three tablespoons.

Hemp seeds are also rich in omega-3 and omega-6 fatty acids, which are known to improve heart health by lowering cholesterol, blood pressure and triglycerides, according to WebMD.

Like chia seeds, they can easily be added to smoothies, oatmeal, and yogurt, but she prefers them in her salads.

“I think it adds a great nutty flavor and texture,” said Parsley.

Parsley shared that hemp seeds, or hemp hearts, are great for incorporating more protein into your meals

Flax seed

The last seed in Parsley’s arsenal is flaxseed, which she noted could be bought whole, ground, or ground.

“I tend to prefer ground and ground flaxseeds. It’s a little easier to digest and work with,” she explained.

When flaxseed is eaten whole, it is more likely to pass through the intestinal tract undigested, according to WebMD.

Parsley said that two tablespoons of flaxseed provide three grams of protein, three grams of fiber and “many other specific nutritional benefits.”

“Not only will flax seeds be great for giving you healthy fats, but flax seeds have also been shown to contain certain cancer-fighting properties,” she explained.

The expert noted that it has been specifically shown to help reduce the risk of hormone-sensitive cancers such as breast cancer and prostate cancer.

Flaxseed can easily be added to smoothies and oatmeal, but she likes to incorporate it into baked goods like banana bread.

The last seed in Parsley’s arsenal is flaxseed, which advised buying crushed or ground as it’s easier to digest that way