You might recall the Hay Diet, a nutrition trend from the 1920s that claimed certain foods had to be eaten together—or avoided together—to prevent digestive distress or diseases. Despite its popularity, there is no scientific research to validate the effectiveness of William Howard Hay’s dietary principles.

However, the concept of pairing foods strategically does have merit when it comes to optimizing energy, improving satiety, and ensuring a nutrient-dense diet. Thoughtful food combinations can help sustain energy levels throughout the day, keep you feeling fuller for longer, and enhance your body’s ability to absorb essential nutrients.

Eating a variety of foods is key to getting a wide array of vitamins, minerals, and nutrients. For those who limit or avoid animal products, such as vegans and vegetarians, it’s particularly important to combine plant-based foods to create complete proteins—those that contain all nine essential amino acids. While individual plant proteins are incomplete, pairing the right foods can make up for this gap.

Examples of complementary plant-based protein pairings include beans and rice, vegetables and nuts, or legumes (like lentils) and seeds. By combining these foods, you can ensure your body gets the complete amino acid profile needed for muscle repair, immune function, and overall health.

What about food pairing for specific goals, like boosting energy, satiation, and excellent nutrient absorption?

Here are tips to help with each of these:

Pairing a complex carbohydrate with a protein can provide sustained energy and prevent energy crashes. Try sweet potato stuffed with ground chicken breast, Greek yogurt with berries (add a scoop of your favorite protein powder for an extra boost), or Smoked salmon on a whole-grain bagel.

For meals that keep you satisfied, combine carbohydrates, fats, and proteins. These macronutrients work together to slow digestion and maintain steady blood sugar levels. Try these options: Banana, peanut butter, and protein powder blended into a smoothie; egg whites and avocado on whole-grain toast; rice bowl with vegetables, grilled chicken or fish, and cashews.

Some nutrients require specific conditions to be absorbed effectively. For example: Fat-soluble vitamins (A, D, E, and K) found in vegetables need dietary fat for absorption. Add a drizzle of olive or avocado oil to your salads or roasted veggies. Plant-based iron (non-heme iron) is more effectively absorbed when paired with vitamin C-rich foods. Combine iron-rich foods like spinach or lentils with citrus fruits like oranges or grapefruit for maximum benefit.

Strategic food pairing is not about adhering to strict rules but rather about enhancing the nutritional value of your meals and supporting your body’s needs. By focusing on nutrient diversity and intentional combinations, you can enjoy meals that fuel your energy, keep you satisfied, and provide essential nutrients for overall well-being.

So, whether you’re building a protein-packed vegan meal or crafting a balanced snack, consider how your food choices work together to support your health goals.

Let’s eat!

***Thank you to SCW Fitness for posting my blog post in their Spotlight Issue 76 HERE.