Fiber is mainly found in fruits, vegetable, legumes, and whole grains, but chia is also a fantastic source of fiber, providing 5 g of fiber per 15 g serving of chia. This equates to 20 percent of the fiber you need in a day. That’s a lot of fiber for such a small portion of food with little calories! Fiber (or what your grandma may have referred to as “roughage”) is the part of food that your body can’t digest.

Cobb salads are decorative in design, so they're as colorful and beautiful as they are delicious. Place the toppings in lines or around the edges, or toss it all together if you prefer! ©Timolina / Adobe StockYou can vary the Cobb salad by adding sliced cucumbers, chopped bell pepper, grated carrot, or croutons, too.

Most dinner plans start with a protein, pair it with a starch, and then add a vegetable. Why not combine the starch and vegetable instead? This delicious and satisfying soba noodle and edamame bean salad takes the guesswork out of your side dishes and makes the side dish the star of the plate. ©Vaaseenaa / Adobe StockYou can vary this recipe in several ways; for example, by using red bell pepper and peas and peapods instead of edamame.

Pancakes and waffles are always such a treat and a lovely weekend breakfast to enjoy with the whole family. Kids love them, and adding the extra toppings and experimenting with what goes well with which ingredients is all part of the fun of lazy mornings where family time is precious. Chia can play a part in these not-so-healthy recipes by adding to the nutrient value of your treats.

Kids can be tough customers to please, and when you’re trying to get them to eat healthy, any tricks that boost the healthy foods in their diets are welcome! That’s where chia seeds can lend a helping hand. Because cha is high in omega-3 fatty acids, fiber, protein, and many vitamins and minerals, if you can get your children to include chia in their daily diets, you’re on the right road to healthy eating.

Tossing some chia seeds into whatever you’re eating is a wonderful way to boost the nutritional value of your meals. The seeds are tiny and have virtually no flavor, but they’re brimming with nutrients! So, you can simply add chia seeds to your meals to gain numerous health benefits, without altering the flavor of your favorite foods.

To understand what nutrients are in chia and products containing chia, your first stop should be the Nutrition Facts label. This label tells you everything from the suggested serving size to the ingredients to how much of the various nutrients the food contains. When you understand exactly how to read a Nutrition Facts label and what to look for, you’ll be on your way to easily tracking your daily intake.

Chia seeds can help you ensure that your children get good nutrition throughout the day. Try the following ways to include chia at kids’ snack time: Trail mix: Add a couple spoons of chia throughout the mix. Yogurt: Mix chia through their favorite yogurts. Fruit: Dip cut-up pieces of fresh fruit into a bowl of chia.

Chia is naturally gluten-free and can be added to many recipes to help gluten-intolerant people get the nutrients they need. Plus, the milled form of chia can sometimes be used instead of flour, so it’s a great alternative. Gluten-Free Chia, Cranberry, and Coconut Granola Credit: ©iStockphoto.com/mphillips007 Preparation time: 20 minutes Cook time: 30 minutes Yield: 6 servings 6 cups old-fashioned gluten-free oats 1-1/4 cups whole chia seeds 1-1/2 cups shredded coconut 1-1/2 cups almonds, chopped 1/4 cup brown sugar 1 teaspoon ground ginger 2 teaspoons cinnamon 1 teaspoon salt 1/2 cup coconut oil 1 cup agave syrup 1 teaspoon almond extract 2 egg whites 1-1/2 cups dried cranberries Preheat the oven to 325 degrees F.