Baby spinach leaves and mandarin oranges. One of my favorite salads is baby spinach, mandarin oranges, some slivered almonds, and a drizzle of raspberry vinaigrette. [V]itamin C from the oranges helps to boost the iron absorption from the spinach (iron from plant sources isn’t as easily absorbed as iron from animal foods).

Apples and green tea....Apples contain quercetin and green tea is full of catechins — both are phytochemicals that team up to prevent your platelets (types of cells in your blood) from clumping together and possibly forming a blood clot.

Cooked tomatoes and olive oil. There’s a reason that a good tomato sauce is made with juicy tomatoes and a generous splash of olive oil. Tomatoes contain lycopene, an antioxidant thought to protect against various types of cancers and heart disease. Raw tomatoes contain lycopene, but this antioxidant is more readily absorbed when the tomatoes are cooked, and when some fat is present, too. Lycopene is also found in apricots, papaya, pink grapefruit, guava, and watermelon.

Yogurt and well, yogurt. If you choose wisely, your yogurt can give you both vitamin D and calcium...both nutrients are needed for bone health. Vitamin D helps the body absorb calcium, which, in turn, helps build and maintain strong bones. Yogurt is an excellent source of calcium and many brands have added vitamin D, as well...
Beans and rice. [B]eans and rice eaten together make up what’s called a “complete protein” meal. Beans and rice are each lacking in the full set of amino acids. When eaten together, they “complement” each other, providing you with the quality of protein found in animal sources, like red meat and chicken. Soy and quinoa are the only two plant proteins that have all the amino acids needed for good health....

If the thought of trying to pair your foods up in a winning way makes you anxious, relax. Dietitians always tell you to eat a variety of foods, eat different colored foods, and eat whole foods (less processed, less refined) whenever you can. It’s simple — really!

Kale chips: Wash and dry the kale, then remove the ribs and tear the leaves into potato chip-sized pieces. Place them on a baking sheet and toss lightly with a bit of olive oil and a pinch of sea salt. Bake at 275ºF, turning them over halfway through, for about 20 minutes.

Beans are high in fiber and good sources of magnesium and potassium...[A] ½ cup provides as much protein as an ounce of meat without saturated fat....Dark green leafy vegetables like spinach, collards, kale...are so low in calories and carbs, you can’t eat too much. Citrus fruit [provide soluble fiber and vitamin C. Sweet potatoes are starchy but offer vitamin A, fiber, and] a lower GI than white. Berries provide]antioxidants, vitamins and fiber. Tomatoes, pureed, raw, or in a sauce, provide vitamin C, iron, vitamin E. Eat at least 6-9 oz. salmon and fish high in omega-3 fatty acid per week. Whole grains provide fiber and potassium, magnesium, chromium, omega 3 fatty acids and folate. An ounce of nuts offers key healthy fats along with hunger management, magnesium and fiber. Some nuts and seeds, such as walnuts and flax...also contain omega-3 fatty acids. Besides calcium, many fatfree fortified dairy products are a good source of vitamin D.

Oldways translates the complexity of nutrition science into the familiar language of food. Oldways programs are focused on the simple triangle of nutrition (health, science), tradition (pleasure, joy, history) and sustainability (environment, organic).