Even when we’re eating healthy foods, we can still be missing out on some valuable nutrients if we aren’t pairing them strategically.

This has been top of mind recently with all of the conversations surrounding high-protein diets and other single-nutrient trends. And while I know that these food pairings certainly don’t need to show up at every single meal, being more mindful of them can be a helpful tool when planning grocery lists, building meals, and prepping food for the week ahead.

Not only does this simple hack help maximize the nutrients we’re already eating, but it also encourages more variety on our plates. And when it comes to nutrition, the more variety, the better!

Tomatoes + Olive Oil

Tomatoes contain a compound called lycopene, a powerful antioxidant that has been associated with a reduced risk of certain chronic diseases. The caveat here is that this powerful compound needs to be paired with a healthy fat to be absorbed most effectively by the body.

And honestly, nothing screams summer to me more than a perfectly juicy heirloom tomato sliced onto a plate and finished with a drizzle of extra virgin olive oil and a sprinkle of flaky sea salt. So this pairing, to me, sounds heavenly.

To take this a step further, you can add slices of avocado for an additional source of healthy fats. Even better, you can create a colorful salad that includes red bell peppers, another lycopene-rich food, and toss it with an olive oil-based dressing. Research even suggests that pairing lycopene-rich foods with full-fat dressings increases lycopene absorption much more than with fat-free dressings.

Other lycopene + fat pairings:

  • Watermelon + feta
  • Tomato salsa + avocado
  • Grapefruit + greek yogurt

Oats + Strawberries

Oats contain non-heme iron, a form of iron found in plant foods. For decades, researchers have known that vitamin C is one of the most potent enhancers of non-heme iron absorption, making this pairing a simple but powerful nutrition win. One study has noted that increasing vitamin C intake from foods or supplements can help reduce the risk of iron deficiency.

An easy way to implement this pairing is at breakfast, with a bowl of oatmeal and berries, which are rich in vitamin C.

Other non-heme iron + vitamin C pairings:

  • Lentils + bell peppers
  • Chickpeas + lemon juice
  • Black beans + fresh salsa

Beans + Brown Rice

This fiber-filled combo is actually one of my favorite nutrition hacks. And while it doesn’t necessarily increase the absorption of a specific nutrient, it still deserves a spot on the list.

Plant-based proteins, like beans, are lower in certain essential amino acids. Grains, like brown rice, provide complementary amino acids. Together, these two create a complete protein source.

Consuming complete proteins helps ensure we’re getting all of the amino acids we need to support muscle maintenance, recovery, and overall health. Plus, recent research suggests that consuming these pairings throughout the day is enough to reap the benefits. So we don’t necessarily need to eat them in the same meal, which can be a plus.

Other plant-based food + grain pairings that create a complete protein:

  • Hummus + whole wheat pita
  • Peanut butter + whole grain toast
  • Beans + corn tortillas

The beauty I have found in most of these pairings is that they already exist in some of the most delicious cuisines across the world. Take these pairings as a little reminder that some of the biggest nutrition wins can come down to simply combining certain foods a little more intentionally 🙂