Hi friends, Whitney here. Welcome back to another episode of the word. It’s
National Nutrition Month, so today I want to share with you three easy ways
you can up the nutrient density of your meals in partnership with California
strawberries. My philosophy, when it comes to nutrition, is focus on what you
can add to your meal, not what you think you should take away. So let’s talk
about upgrades. Here are three super simple ways to boost your bite: Number one,
add strawberries. Not only are strawberries delicious, they’re also packed with
antioxidants, fiber and phytochemicals. Strawberries are also a good source of
potassium which may help to control blood sugar and prevent strokes. Studies
have also shown that eating strawberries more than twice a week may delay
cognitive aging by up to two-point-five years. I like to toss strawberries on
salads, puree them and stir them into my oatmeal and enjoy them as a healthy
snack with my son. Number two, add seeds. You know I’m a huge seed fanatic.
Not only do I eat chia, flax and hemp seeds every day at home, I even bring them
with me in a little baggie when I travel. Seeds are an easy way to add protein,
fiber, omega-three fatty acids, iron and zinc to meals. I mix them in my oatmeal,
toss them in my smoothies and even sprinkle them on top of toast and salads.
I also use chia seeds and strawberries to make my sugar-free two-minute chia
seed jam. It is seriously so easy. Here’s how to make it. Puree a half cup of fresh
or defrosted frozen strawberries. Stir in one-fourth cup of chia seeds. Let the
mixture set for at least ten minutes. Spread on toast and enjoy. Number three,
add a source of vitamin C. While plant-based diets are rich in iron, that iron is
less bioavailable than the iron found in meat. You can increase iron absorption
from plants, however, by three to six times by simply adding a source of vitamin C.
One of the very best sources of vitamin C is strawberries. In fact, one serving has
a full day’s worth of vitamin C. This is another reason I like to use strawberries
in my chia jam. They add flavor and they unlock the iron in the seeds. And those
are my tips. How do you up the nutrient density of your meals? Let me know. I’m
Whitney. Thanks for watching.
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