Pair Foods for a Nutritious Boost
Certain foods just belong together — and
no, we're not talking about peanut butter and jelly (although it's
definitely delicious!). There are foods that when combined, not only
taste great, but help you absorb nutrients more effectively. Of all the
smart eating tips and tricks that nutritionists swear by,
this is one of the best: You'll easily increase the nutritional value
of your meals — and with very little effort. “There are definitely
advantages to mixing and matching healthy foods,” says Johannah
Sakimura, MS, the writer behind the Everyday Health column, Nutrition Sleuth. Find out how these six food pairs can work double-time for you.
Yogurt and Bananas
(Protein and potassium)
Turns out, your go-to portable breakfast may also make the perfect post-workout snack. Combining the potassium found in bananas with high protein foods like yogurt (especially Greek yogurt)
helps build muscle and replenish amino acids that are depleted during
exercise. So enjoy the easy-to-grab pair on your way home from the gym
or add them to your post-workout smoothies.
Carrots and Hummus
(Healthy carbs and protein)
Looking for a way to beat the afternoon munchies? “Choosing snacks
that combine protein and healthy carbs can help to curb hunger and give
you an extra boost of energy,”
says Sakimura. Hummus, which is made from chickpeas, is high in
protein; combine it with high-quality carbs that are also high in
soluble fiber, like a few baby carrots, and you’ll have an easy,
packable snack for busy days. Other good options include yogurt and
fruit, an apple with peanut butter, or cheese and whole-grain crackers.
Avocado with Salsa
(Healthy fats and carotenoids)
Good news if you love going out for Mexican: Salsa with avocado is a
nutritional power duo. Bright and colorful veggies in salsa are rich in
carotenoids, disease-fighting plant pigments that help protect you from
cancer and heart disease. Adding healthy fats, like those found in
avocados, can maximize protective benefits. One study
found that eating avocado with salsa boosted the absorption of lycopene
— a carotenoid in tomatoes — by almost five times. Add a dollop of
guacamole to your salad, since leafy greens are also high in
carotenoids.
Eggs and Cheese
(Vitamin D and calcium)
Your body needs vitamin D to absorb bone-strengthening calcium, but the nutrient is available in very few foods naturally. Eggs yolks are one place you can get your D,
so go ahead, whip up that omelet you’ve been craving for breakfast.
Sprinkle in your favorite cheese (though you can go lighter on the
cheese if you want to limit fat and calories) and double down by adding
some chopped broccoli, a little known source of calcium, for an extra
boost of nutrients.
Leafy Greens and Olive Oil
(Vitamin K and good fats)
Vitamin K protects your bones
and is important for blood clotting (so without it, you could bleed too
much), but because the vitamin is fat-soluble, your body can't absorb
it without eating some fat at the same time. That's why you should
always combine healthy fats — like those found in walnuts, almonds,
peanuts, cashews, or olive oil — with your leafy greens, a great source of vitamin K.
Strawberries and Spinach
(Vitamin C and iron)
The most common nutritional deficiency in the U.S. is low iron,
which has the crucial job of bringing oxygen to the blood. Lack of the
mineral (known as anemia) can cause fatigue, muscle weakness, and even
hair loss, so it's important — especially for women — to get as much as
possible from food. One way to do so: Eat iron-rich foods with a side of
vitamin C. “Combining vegetarian sources of iron with vitamin C-rich foods like citrus fruits helps to enhance uptake of this important mineral,” says Sakimura. Try making a colorful salad with iron-rich spinach
and sliced strawberries, which are surprisingly high in vitamin C.
Other similar combos: broccoli with bell peppers, chickpeas with
tomatoes, or iron-fortified cereal with orange juice.
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