FOOD COMBINATIONS
August 7, 2018
Pittsburgh Fitness Project
Today I want to talk about food combinations. Personally, I will eat just about anything with peanut butter. Food combinations are a great way to add in fruits and vegetables that you wouldn’t usually eat alone. For example, I don’t eat plain carrots very often but if you give me some hummus I could eat an entire bag! This being said, it is important to eat everything in moderation and to be mindful of when you are genuinely hungry and when you are full.
NUTRITIOUS FOOD COMBINATIONS:
Here are some delicious and nutritious food combinations to try!
PEANUT BUTTER AND BANANA
● Peanut butter is loaded with healthy fats helping keep you fuller longer and protein to help repair muscle tissue.
● Bananas are a great source of potassium. Potassium is very important because it can help lower blood pressure and reduce the risk of developing cardiovascular diseases.
CARROTS AND HUMMUS
● Carrots are loaded with beta carotene which is a phytonutrient that is converted into vitamin A. Vitamin A is a powerful antioxidant that helps to decrease inflammation in the body and protect the healthy cells in your eyes.
● Hummus is a great source of fiber, protein, healthy fats, and little sugar. The healthy fats found in hummus consist of monounsaturated and polyunsaturated fats which provide heart healthy benefits.
PEANUT BUTTER AND DARK CHOCOLATE
● The darker the chocolate the more antioxidant rich it is. The antioxidants found in dark chocolate consist of polyphenols and flavonoids which have significant anti-inflammatory activity helping protect your body from free radicals.
CHEESE AND APPLES
● Apples with the skin are a great source of dietary fiber. Eating fiber is very important and beneficial because it aids in the digestive process. “Fiber also stimulates the release of gastric and digestive juices to ensure efficient uptake of nutrients, while simultaneously scraping excess cholesterol out of your veins and arteries to ensure proper heart health and reduce the chances of atherosclerosis.”
● Cheese in moderation has health benefits as well. Cheese is loaded with vitamin B and calcium. These are important in the formation and strengthening of bones, cartilage, and teeth.
FRESH MOZZARELLA CHEESE AND SLICED TOMATOES WITH BASIL
● Tomatoes are an excellent source of the antioxidant lycopene. Studies have suggested that increased tomato consumption may reduce the risk of CVD and certain cancers, particularly prostate cancer.
ALMOND BUTTER AND DATES
● Dates are a nutritional powerhouse. “It is concluded that the consumption of date fruit in the last 4 weeks before labor significantly reduced the need for induction and augmentation of labor, and produced a more favorable, but non-significant, delivery outcome.”
● Almond butter is a great source of fiber, protein, and monounsaturated fats. Monounsaturated fats help to reduce LDL cholesterol (the bad kind) and raise HDL cholesterol (the good kind).
BACON AND EGGS
● Eggs are a great source of protein and the carotenoids lutein and zeaxanthin. But don’t fear the yolk! The yolk contains the bulk of the vitamins and minerals. Furthermore including cholesterol which was a big concern in the past. However, “studies show that most of the cholesterol in our bodies we make ourselves in the liver, and total body levels are heavily influenced by genetics, gender and age.”
● Bacon is a good source of protein but is very high in sodium and saturated fat so consume in moderate amounts.
Try these food combinations for yourself! And better yet, let me know your favorite food combinations in the comments!