Dietitian Ashley Koff says hemp seeds can help you get enough healthy fats without eating meat or fish.
Add hemp seeds to your diet. One serving of this complete protein has an array of essential fatty acids, including omega-3s, in addition to fiber and several minerals. Plus, hemp seeds don’t contain carbs, which vegetarians and vegans tend to overdo. Sprinkle a tablespoon into a smoothie or on top of a salad for a big nutrition boost.
—Ashley Koff, RD , Dietitian and creator of the Better Nutrition Simplified Program, Washington, DC