Apr, 21

Many people are familiar with the wide variety of nuts on the Phase One Diet. Commonly overlooked while on the Phase One Diet, are the many varieties of seeds available. There are many examples of seeds acceptable on the diet, including, pumpkin seeds, sesame seeds, chia seeds, and sunflower seeds.

Seeds are very similar to nuts, both in size and nutrition, but seeds are fundamentally different from many nuts. Seeds provide a different flavor and texture profile and while they contain many of the same nutrients, they also broaden the array nutrition available to you. Like nuts, seeds are nutrient-packed, portable and delicious. Many contain healthy fats, such as omega 3 fatty acids, and important vitamins and minerals. Like nuts, they are versatile; seeds can be enjoyed by themselves, or mixed in with salads and other dishes. Seeds mix in wonderfully with trail mixes and other snacks to take on-the-go, providing abundant energy for active lifestyles.

Different varieties of seeds offer a spectrum of different health benefits. Chia seeds are one variety of seeds that prove to be very versatile; chia gel, which is made by soaking chia seeds in water, makes a great addition to smoothies and works towards providing a feeling of fullness and sustained energy. Pumpkin seeds are an excellent source of manganese, phosphorus, magnesium, Vitamin E and zinc, and are great raw or toasted. Sunflower seeds are a great source of selenium, manganese, Vitamin B1 and copper.


While the aforementioned are likely better known varieties of seeds, it may come as some surprise that certain foods that look, cook and taste like grains are, in fact, seeds; these foods include quinoa and many forms of millet. Quinoa, which has a flavor and texture similar to rice, is, in fact, a seed; the fact that Quinoa is a seed makes it acceptable for both the Phase one and Two Diets. For those that may be missing rice while on the diet, Quinoa makes a wonderful, filling alternative. Quinoa is packed with protein and other nutrients, as apposed to more carbohydrate-laden rice. People looking for varieties of millet––which often contain a variety of seeds––should be ware of varieties that contain certain grains. These are not recommended for the Phase one and Two Diets.

Seeds are one more way to include plant-based nutrition into your Phase one or Two Diet. Include seeds and nuts into your Phase one Diet for great on-the-go options that replace generally unhealthy snack-food fare.


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