Keep the portion modest
Seeds can be sprinkled over oats, salads or vegetables. The point is variety and texture, not making one ingredient responsible for the whole routine.
Pair them with familiar foods
Vegetables, grains, beans, avocado and fruit can all sit comfortably in the same weekly pattern.
Repeat what feels practical
A routine becomes useful when it is easy to repeat without stress.
This article is general lifestyle information and is not individual guidance.