11/19/2012 12:15 EST | Updated 01/19/2013 05:12 EST

Four Ways to Enhance Your Diet

Flickr: little blue hen

At the speed of this life, it is hard to get all of the nutrients you need. Every modern human needs a few tricks up their sleeve to boost or better the food they choose. In nutrition circles "nutrient density" is the name of the game which means making every mouthful count by choosing unprocessed, fresh, raw vegetables and whole grains every single time. Who can do that?

Here is your cheat sheet of four foods that you can add to whatever you are eating and improve every spoon:

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Four Ways to Enhance Your Diet

Cocoa nibs

Tastes like: Bitter, crunchy chocolate chips

Good for: High in antioxidants

Contains potassium and magnesium (two nutrients often missing from processed food)

How to use: Add to yogurt, baking, salads

Chia seeds

Tastes like: No taste, texture only

Good for: Excellent fibre (soluble and insoluble)

High in trace minerals

How to use: Add to smoothies, salads, soups, baked goods, sprinkle on convenience foods

Hemp seeds

Tastes like: Sunflower seeds

Good for: High in plant source protein

Contains good fat GLA needed to make hormones

How to use: Grind into a nut free "nut" spread, add to vegetarian dishes like lasagne, pasta...


Tastes like: Christmas

Good for: Helps lower blood pressure

Helps control blood sugar/insulin resistance

How to use: Add to any sweet food

Include a pinch in any sauce or curry

Vegetarian Sources Of Omega-3s