How can I include chia in my diet?

Chia is from a plant (salvia hispanica) in the mint family. The seed contains a good source of fiber and vegetarian omega 3 fatty acids. Because it's so easy to add it into the diet we don't need to take it in a pill supplement form that only provides the oil (not the fiber) but rather add it to the diet by eating or drinking it in foods -- so think of it as a dietary "booster". That said, for those downing fiber supplements daily, I enjoy adding chia to water and have this instead of a synthetic fiber supplement. Also, there's great opportunity to add chia to quality convenience foods like pretzels and bars to increase fiber and essential fatty acid content from a whole food source. Especially for those following a gluten-free diet, chia can help them meet the daily need for fiber that they share with all but often struggle to get from grains and grain products.

Whether added to already nutritious foods like a spinach egg white scramble, and antioxidant rich berry and Greek yogurt parfait, or notably more nutrient poor -- white bread -- chia is providing a nutritional upgrade (their white bread now has 4-5 grams of fiber vs the 1-2 of many white breads).