If you\u2019re throwing together a quick, healthy meal, the last step could make all the difference. By adding a small sprinkling of one often overlooked ingredient, you can bump up the nutrients in any meal, particularly healthy fats, protein and fiber.<\/p>\n
You\u2019ll be helping out your heart, muscles, brain and gut, a dietitian says, and you\u2019ll get an extra burst of texture and flavor in your dishes, too.<\/p>\n
Nutrition Tip of the Day: Add a Handful of Seeds to Meals<\/p>\n
\u201cOne of my favorite nutrition hacks is adding a handful of seeds to meals and snacks,\u201d says Natalie Rizzo, registered dietitian and TODAY nutrition editor.<\/p>\n
Seeds are packed with all kinds of nutrients, including heart-healthy fats, filling protein<\/a>, vitamins, minerals and gut-healthy fiber. Adding just a handful to any meal will help boost the overall nutrition of the dish.<\/p>\n Why It Matters<\/p>\n Seeds are small, so you\u2019d be forgiven for overlooking them as a major source of nutrients. But they\u2019re a surprisingly simple tool for adding more plant protein<\/a>, fiber and healthy fats to your meals.<\/p>\n \u201cPumpkin, hemp, chia and sunflower seeds are all great sources of healthy unsaturated fats, and they also provide plant-based protein,\u201d Rizzo says. For example, just 3 tablespoons of hemp seeds have about 10 grams of protein, while an ounce of pumpkin seeds has about 8 grams.<\/p>\n Plus, many seeds provide fiber, magnesium and other important nutrients. Chia seeds, for example, are fiber all-stars<\/a>. A 2-tablespoon serving will net you 10 grams of fiber and around 6 grams of protein<\/a>.<\/p>\n How to Get Started<\/p>\n Think of using seeds as a final, crunchy topping to any meal that adds a bit more flavor, texture and nutrients.<\/p>\n Some of the healthiest seeds to use <\/a>include:<\/p>\n Pumpkin seedsChia seedsSunflower seedsSesame seedsFlax seedsHemp seeds<\/p>\n \u201cI love sprinkling seeds over yogurt, oatmeal, salads or grain bowls for an easy way to boost the nutrition of a meal without much extra effort,\u201d Rizzo says. They\u2019re also great on top of avocado or peanut butter toast<\/a> and even pasta<\/a>.<\/p>\n