Fit at Five: Seeds

PORTLAND, Maine (NEWS CENTER) -- Trying to incorporate more whole foods into your diet? Seeds are a power food that is gaining buzz in the health world, thanks in part to the fact that they are simple and pack a nutritional bang for your buck.

Flax seeds come in at only $.10 per serving. Hannaford Registered Dietitian Susan Gay tells us, flax seeds are a fantastic way to add more fiber to your diet.

"The typical person gets about about 10 to 15 grams of fiber a day. We really should be shooting for 25 to 35 grams a day."

In addition to fiber, flax seeds are also a great source of antioxidant. You can buy them whole or already ground as flax meal. Keep in mind that if you buy them whole, you still need to grind them in order to get the nutritional benefits. Try adding them to peanut butter or mayonnaise.

Looking for a perfect snack? Pumpkin seeds are loaded with magnesium, zinc, and iron. They are also a great source of healthy fat, which will help you stay full longer. Try adding them to your salad or making a trail mix by adding them to cereal.

One of the easiest ways to add more protein to your diet is with chia seeds. Just two tablespoons of chia seeds contains 10 grams of fiber and 6 grams of protein. They also help to keep you full longer since they gel up like tapioca when added to liquid. If you are in need of a chocolate fix, Susan gave us a fantastic chocolate chia pudding recipe to try.


1 cups milk (almond, coconut, soy, or cow's)

1/3 cup chia seeds

1 bananas, mashed

1 teaspoon vanilla

1 tablespoon honey

2 tablespoons unsweetened cocoa powder

Stir together milk and chia seeds and set aside for 5-10 minutes. Stir again and let set for 5-10 minutes. Separately mash banana. Add vanilla, honey and cocoa to bananas and then add all to milk and chia mix. Stir well and let set for a few hours or over night.

Optional: Top with fresh banana slices and coconut immediately before serving.

Serves 4

120cals; 13 carbohydrates; 3g protein; 7g fat (good fat!) and 7g of fiber!

For more tips of eating clean check out Hannaford's Healthy Living website.


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