Boost Your Breakfast with a Tiny Superfood

Registered dietitian Lisa Moskovitz reveals her top pick for a nutrient-dense morning meal.

Navigating the vast array of breakfast options can be overwhelming. Registered dietitian Lisa Moskovitz joined the “Am I Doing It Wrong?” podcast to share her top recommendation for a breakfast that’s both delicious and packed with essential nutrients.

The Powerhouse Seed

Moskovitz, CEO of NY Nutrition Group, champions chia seeds as the ultimate breakfast all-star. These small seeds, derived from the mint family plant Salvia hispanica, are nutritional powerhouses.

She highlights their impressive nutrient profile, including fiber, magnesium, B vitamins, and iron. Chia seeds also offer a dose of protein and omega-3 fatty acids, crucial for brain and heart health and for reducing inflammation.

Digestive Champion

“It’s great for regulating digestion,” Moskovitz explained, noting their benefits for individuals experiencing constipation. Chia seeds are rich in both insoluble and soluble fiber.

A mere two to three tablespoons of chia seeds can provide nearly 10 grams of fiber, fulfilling about one-third of the daily recommended intake for many. This fiber content not only aids in smooth digestion but is also linked to a reduced risk of serious health issues such as heart disease, diabetes, and certain cancers.

Versatile and Easy to Incorporate

The versatility of chia seeds makes them an easy addition to various breakfast favorites. Moskovitz suggests sprinkling them into yogurt or oatmeal, adding them to avocado toast or eggs, or even mixing them into coffee.

For a convenient grab-and-go option, soak them overnight in milk (dairy or non-dairy) to create a chia pudding. These simple culinary adjustments can significantly boost the nutritional value of your morning meal without sacrificing taste.

According to the USDA, an average adult should aim for 28 grams of dietary fiber daily. Incorporating chia seeds is an effective strategy to help meet this target, supporting overall health and potentially lowering the risk for chronic diseases.

Moskovitz advises a positive approach: “Stop worrying about what to cut out and just think about what we can add in.” This mindset shift can lead to more nutrient-dense eating habits.

Listeners can find more insights from Lisa Moskovitz by visiting The Nutrition Group or following her on Instagram.