Incorporating a small amount of seeds into your meals can significantly enhance their nutritional profile, according to dietitian Natalie Rizzo, a registered dietitian and nutrition editor for TODAY. This simple addition can increase the intake of healthy fats, protein, and fiber, benefiting the heart, muscles, brain, and gut while also enhancing flavor and texture.
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Rizzo suggests adding a handful of seeds as part of a nutritious meal or snack. Seeds are nutrient-dense, providing essential unsaturated fats, protein, vitamins, minerals, and fiber. Just three tablespoons of hemp seeds contain about 10 grams of protein, while an ounce of pumpkin seeds has approximately 8 grams.
Despite their small size, seeds play a vital role in contributing plant protein, fiber, and healthy fats to meals. Rizzo points out that varieties such as pumpkin, hemp, chia, and sunflower seeds are excellent sources of these nutrients. For instance, a two-tablespoon serving of chia seeds offers 10 grams of fiber and around 6 grams of protein.
To implement this in your diet, consider seeds as a crunchy topping for various dishes. Rizzo recommends pumpkin seeds, chia seeds, sunflower seeds, sesame seeds, flax seeds, and hemp seeds. She enjoys sprinkling seeds over yogurt, oatmeal, salads, or grain bowls, as well as on avocado or peanut butter toast and even pasta. This simple step can greatly enhance the nutritional value of your meals without much additional effort.