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Healthy Eating Jump-Start Day 13: Add ground flaxseed to your diet

Have you made a resolution to eat better and lose weight? Follow our month-long program of daily nutrition tips, created by dietitian Leslie Beck to change your lifestyle for January - and beyond. And to get your fitness on track, try our personal trainer-designed .

DAY 13: Add ground flaxseed to your diet

These tiny seeds offer soluble fibre (the type that lowers blood cholesterol), an omega-3 fat called alpha linolenic acid (ALA) and cancer-fighting compounds called lignans. Studies suggest that a regular intake of flaxseed may help prevent breast and prostate cancers.

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So there are plenty of reasons to add two tablespoons of ground flax to your diet today. Two tablespoons delivers 60 calories, four grams of fibre and more than a day's worth of ALA. (You need to eat ground flaxseed because when whole, it can pass through your intestine undigested, meaning you don't get to reap its potential health benefits.)

Add ground flax to hot cereal, smoothies, yogurt, applesauce, muffin and pancake batters, or mix into lean ground beef or turkey when making burgers or meatloaf. You can also try adding a little ground flax to mustard or mayonnaise for a healthier sandwich spread.

Missed earlier days? It's easy to get caught up.

DAY 12: Eat one vegetarian meal

DAY 11: Pass on the salt

DAY 10: Plan next week's meals in advance

DAY 9: Eat a leafy green vegetable

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DAY 8: Drink a cup of green tea

DAY 7: Snack on fruit

DAY 6: Use a smaller plate

DAY 5: Eat more veggies

DAY 4: Practise eating slowly

DAY 3: Boost fibre at breakfast

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DAY 2: Drink a large glass of water before each meal

DAY 1: Keep a food diary for the next seven days

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