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 members add to their diet, and they are all seeds.

Mickala Parsley, 27, from Indiana, detailed the benefits of eating chia seeds, hemp seeds and flaxseeds, and how to easily incorporate them into meals, in a TikTok video shared by WebMD this week.

They all contain healthy fats, fiber and protein, she noted, but individually, they also have different nutrient profiles and health benefits.

“I think it’s very important as Americans that we focus on what we can add to our diet rather than what we can take away,” he explained, calling these three options “great little additions” for those who want to increase their intake of nutrients. in 2023.

chia seeds

Parsley described chia seeds as her “fiber-rich friend,” saying that three tablespoons pack 11 grams of fiber and five grams of protein.

They’re “incredibly easy to add to your diet,” she noted, and can be included in smoothies, oatmeal, and yogurt.

The dietitian is also a fan of using them to make homemade chia pudding, which is easier than it sounds.

Parsley explained that chia seeds “tend to absorb liquid,” so when combined with milk and left overnight in the fridge, they turn into pudding.

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

Noting that they all contain healthy fats, fiber and protein, Parsley described chia seeds as your “high-fiber friend.” Pack of three scoops 11 grams of protein

Hemp seeds

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

She called them a ‘high protein seed’ because there are 10 grams of protein in just three scoops.

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 to put them in her salads.

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

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

flax seed

The final seed in Parsley’s arsenal is flaxseed, which he noted can be purchased whole, milled, or ground.

‘I tend to prefer ground flaxseed and flour. It’s a little bit easier to digest and work with,” she explained.

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

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

“Not only will flaxseed be great for providing you with healthy fats, but it has also been shown to contain certain cancer-fighting properties,” he explained.

He noted that it has specifically been 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 final seed in Parsley’s arsenal is flaxseed, which is recommended to be purchased milled or milled because it’s easier to digest that way.