Food Pairings for Weight Loss

By Lizzie Streit, MS, RDN, LD 

It’s no secret that eating a well-balanced diet that’s full of nutritious foods is helpful for maintaining a healthy weight. While the overall pattern of your diet appears to be most important when it comes to healthy eating, pairing certain foods together in your weight loss meal plan may provide some added benefits. 

This is because nutrients and compounds in certain foods can complement each other. Together, a pair of foods may support weight loss by increasing satiety, improving nutrient absorption, stabilizing blood sugar, and more. 

Here are some examples of food pairings that can help with weight loss. 

Apples and nut butter 

Apples have a high-water content and are loaded with energizing carbohydrates and fiber, making them a filling food on their own. However, pairing an apple with nut butter yields an even more satiating snack. Peanut, cashew, almond, and sunflower seed butters offer heart healthy fats that help to slow digestion and keep you full. 

Yogurt and cinnamon 

Yogurt — in particular Greek yogurt — can be a great snack if you’re trying to lose weight. It’s rich in protein to support your metabolism and keep you full. Choose plain Greek yogurt and add fruit if you want some sweetness. Mixing cinnamon into yogurt can be particularly helpful if you are trying to lose weight and have issues with blood sugar regulation. Cinnamon may help reduce blood sugar levels and lead to decreases in body weight and fat mass. 

Leafy greens and olive oil 

Adding leafy greens to your diet is a healthy choice for weight loss. These vegetables are incredibly nutrient-dense, meaning they are loaded with important vitamins and minerals while providing very few calories. To get the biggest bang for your buck, cook or serve leafy greens with olive oil. Since olive oil provides healthy monounsaturated fats, this food pairing will boost the absorption of fat-soluble nutrients that leafy greens provide, like vitamins A and K. Better absorption means more nutrients to help your body function properly and support a healthy weight. 

Fish and garlic 

Fish is an excellent source of lean protein and omega-3 fatty acids. Protein can keep you full for longer, helping you cut down on overall calorie intake and lose weight. Omega-3s are healthy fats that provide heart benefits. Adding garlic to fish leads to even more benefits, since garlic contains sulfurous compounds that may have anti-obesity effects. Try baking fish with garlic and olive oil or serving it with a sauce made with garlic. 

Pistachios and almonds 

For a filling snack that provides a good balance of nutrients, look no further than nuts. Pistachios and almonds, in particular, are beneficial additions to a diet aimed at weight loss. Not only are these foods a good source of protein and healthy fat, but they also provide fiber. All of these nutrients are satiating and can help satisfy hunger without going overboard or reaching for high-calorie, sugary snacks instead. In addition, eating both pistachios and almonds has been linked to weight loss. 

Note from Healthy For Life Meals: Hungry for some of these food pairings? We include many of these foods in our menus! Check out our menus and get started with one of the best healthy meal services today.