One of the many young professionals who consulted with me wanted a breakfast combination that would not only help take care of her gut health and inflammation, but also keep her smart and smart enough for the copywriting job she had. We suggest soaked oats with yogurt, topped with berries and walnuts. Oats provide fiber, which is food for good bacteria in the gut, while complex carbohydrates slow digestion and keep hunger pangs at bay. Meanwhile, yoghurt provides probiotics and protein. Blueberries and walnuts work together to promote brain health and reduce inflammation, as the anti-inflammatory polyphenols in blueberries combine with omega-3 fatty acids found in walnuts.
This powerful blend protects the brain from damage, reduces inflammation and supports improved cognitive function, memory and neuron health. It also offers complementary benefits for heart and intestinal health. Within a month of this breakfast plan, she stopped feeling lethargic and was able to function better.
Some food pairs work together within our bodies in a way that makes them healthier and more effective than eating them alone. Let’s take a look at some of them:
1. Dal Chawal: Rest for a purpose
This is perhaps the most common meal in Indian households, as it is simple, filling and light on the stomach. Dal and chawal (lentils and rice) provide a complete protein profile, combining essential amino acids that neither food provides alone. It provides an ideal balance of protein and carbohydrates, along with essential vitamins, minerals and fibre.
2. Yogurt and banana: cool, calm and balanced
You’ve probably seen this combination while fasting, or when someone is unwell. This is because it is soothing and easy to digest. Bananas provide natural energy and potassium, while yogurt contains good bacteria that support gut health. It’s a great midday snack or even a quick breakfast when you’re in a rush.
3. Spinach and lemon: A refreshing touch that helps absorb iron
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Spinach is rich in iron, but the body does not always absorb it easily. Here comes the role of lemon. The vitamin C in lemon helps your body absorb iron more effectively than spinach or any leafy greens.
4. Haldi and Kaki Mirch: A natural healing combination
Turmeric has long been used for its healing properties. But on its own, it is not easily absorbed by the body. This is why black pepper is important. It contains a substance called piperine, which helps the body absorb the curcumin found in turmeric. This is why older people always add both to food because they work better together.
5. Peanut Butter and Brown Bread: Quick and satisfying
Peanut butter is full of protein and healthy fats, and when you spread it on whole grain or brown bread, you get complex carbs, too. This means longer lasting energy and fewer hunger pangs. It’s great for breakfast or even as a pre-workout snack. Simple, fast and nutritious.
6. Milk and dates: power in simplicity
Soaked dates with warm milk is not only delicious but also full of nutrients. Dates are rich in iron and natural sugar while milk gives you calcium and protein. This combination helps improve energy, build strength and is good for bone health. It is recommended for children, women and those recovering from illness.
7. Roasted chana with jaggery: A traditional snack with real benefits
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A handful of roasted black chana with a dollop of jaggery (goud) remains one of the healthiest snacks available. Chana provides protein and fibre, while jaggery adds iron and a bit of natural sweetness. Together, they boost energy, aid digestion, and even satisfy midday food cravings.
8. Steamed fish and vegetables – clean, fat-free, and nutritious
Fish provides high-quality lean protein and essential healthy fats, especially omega-3 fatty acids, which are essential for heart and brain health. Steamed vegetables are rich in fiber and complex carbohydrates and contain a wide range of vitamins, minerals and antioxidants (such as vitamins A, C and K). Together they prepare a meal that covers all the major food groups.
9. Grilled chicken with quinoa – filling and burning fat
Chicken breasts are low in fat and rich in protein, which helps repair muscles and keeps hunger at bay for longer. Quinoa adds fiber and slow-digesting carbohydrates, which means you get energy without sudden spikes.
10. Chicken salad with olive oil dressing – light, crunchy and rich in protein
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This is my favorite meal. I mix shredded or grilled chicken with lots of raw vegetables like cucumbers, lettuce, tomatoes, and carrots. All you need is a small drizzle of olive oil, a pinch of lemon, and a pinch of black salt.
You don’t always need fancy foods or expensive diets to eat well. The ingredients of our everyday kitchen, when thoughtfully combined, can provide us with everything we need.
(Priyanshi Jain is a clinical dietitian)
