According to the Australian Dietary Guidelines, most of us need to choose foods and drinks more wisely to help protect our health. The guidelines recommend enjoying a wide variety of foods from the five food groups on our forks every day: vegetables, fruit, grains, meat and fish proteins, and dairy. But as nutritionist and founder of The Right Balance, Kathleen Alleaume, explains, getting clued up about how to combine healthy foods can actually help our bodies absorb more nutrients.
“Nutrients don’t work in isolation - they work in synergy with other nutrients,” Alleaume says. “That’s why focusing on combining wholefoods is important and is the pathway to getting more nutrients into your diet.”
Here, she lists five food pairings that play off each other to give you even more nutritional benefits - and a better shot at achieving your optimal health.
1. Yoghurt + whole grains = happy tummy
All yoghurt contains live bacteria, and some products have added probiotics that improve the balance of flora in the gut. However, to help probiotics survive and thrive, you need to feed them prebiotic fibre - non-digestible food fibres that ferment in the gut and stimulate probiotic growth. In other words, prebiotics feed probiotics.
Teamwork: mix your morning oats with natural yoghurt and banana.
2. Beans + salsa = energy boost
Iron is an important mineral for many key functions in the body. However, not all iron in food is created equal. There are two types of iron: haem iron (found in flesh foods, such as red meat, chicken and fish) and non-haem iron (found in plant foods, such as some vegetables, beans, legumes, nuts and wholegrain breads and cereals).
The trouble is, it’s harder for your body to absorb iron from the plant-based sources, which is why pairing them with vitamin C is a smart move (vegetarians, take note). Foods high in vitamin C, such as citrus, capsicum, kiwifruit, tomato, broccoli and strawberries, can increase absorption of plant-based iron when eaten in the same meal.
Teamwork: pair bean burritos with salsa and capsicum or partner up your morning glass of OJ or fruit with wholegrain breakfast cereal.
3. Mushroom frittata = strong bones
Calcium is often considered the most important nutrient for your bones, but you need vitamin D to absorb it. While 90% of vitamin D is being made when the sun’s UV rays strike your skin, foods such as oily fish, eggs, mushrooms and fortified milks and other products are also good sources. Consuming adequate calcium and vitamin D, along with regular, weight-bearing exercise, is important to build maximum bone density and strength, and reduce the risk of osteoporosis (brittle bones).
Dairy foods (milk, yoghurt and cheese) contain a high level of calcium in a form that is easily absorbed.
Teamwork: whip up a mushroom and egg frittata and top with grated cheese or feta. Or try a berry smoothie, a tub of yoghurt, or cheese on wholegrain crackers.
4. Red meat + onion = strong immune system
Onion and garlic do more than just add flavour to foods. Their sulphur compounds help to boost absorption of zinc, a mineral that keeps the immune system strong and helps heal wounds. Good sources of zinc are red meat, legumes and seeds.
Teamwork: top your sizzling steak with caramelised onion.
5. Olive oil + tomatoes = healthy heart
Lycopene is the naturally occurring pigment that gives food its bright red colour. It attacks free radicals, and research has linked it to good cardiovascular health, in part due to its ability to prevent clots. You can find lycopene predominantly in tomato-based products, in particular canned tomatoes or tomato paste, which have higher levels compared with raw tomatoes due to the cooking process. And because lycopene is fat soluble, our bodies can absorb and use it more successfully when it’s accompanied by fat - extra virgin olive oil is a classic and healthy pairing.
Teamwork: drizzle oven-roasted tomatoes or bruschetta with extra virgin olive oil. Alternatively, add walnuts, slivered almonds or avocados.
My top 3: healthy food habits of very healthy people
Get inspired by what other people put on their plates every day
Who: Patti Andrews, creative director and recipe maker at Pizza Night
1. I try to beat the 5pm “Mamaaaa, I’m hunnnnnngry!” with a snack plate of raw vegetables. Carrot, cucumber, capsicum, cherry tomatoes, beans and snow peas for maximum crunch. It also means less pressure at the dinner table.
2. Whether it be plain yoghurt in chicken korma, gruyere and cheddar in cauliflower mac and cheese, or a glass of milk with spicy nachos, my kids have always loved dairy. With every visit from the tooth fairy, it’s even more important to make sure they are getting the calcium, magnesium and phosphorous they need for their adult teeth.
3. Getting your kids in the kitchen means they are more likely to come home with an empty lunchbox. Ask them what they would like and tailor it to include lots of fruit, healthy proteins, vegetables, good grains and dairy. Try wholemeal blueberry muffins, cheesy pumpkin scrolls, fried rice with egg and peas, and broccoli and mozzarella toasties to get in that all-important five-a-day.
Who: Libby Babet, former trainer at The Biggest Loser Australia, and founder of The Upbeat and Chief Bar
1. One of the best habits you can get into is to switch up the typical toast/cereal/bagel/juice style of breakfast with really nutritious foods that satiate your hunger, support your metabolism and make sure your blood sugars don’t spike first thing in the morning. Ideally you want some protein, fibre and healthy fats in there. Try eggs, vegies and a drizzle of olive oil, or some full-fat Greek yoghurt with nuts and berries, or one of my hunger-busting smoothies: a decent serve of protein, a few tablespoons of chia seeds, some greens, a little frozen fruit and a small amount of fat from nuts, avocado or coconut oil.
2. Full-fat Greek and plain yoghurts, fermented milk products like kefir or quark, as well as sauerkraut, kimchi and traditionally prepared kombucha, are all great for gut health. The dairy-based options can also be great for bone health.
3. Staying hydrated can help your heart, digestion and metabolism function better. It can also keep your skin clear and your energy levels up. Make sure you’re hydrating with water or herbal teas, not sugary drinks.
Visit Dairy Australia’s website to learn more about the health benefits of dairy.
