Food combination is a vast and important subject in a child’s nutrition. It is crucial to educate ourselves and be mindful of how we combine foods to provide them with a healthy and balanced diet. In fact, not all food combinations are permissible. Generally, it is recommended to avoid certain combinations of foods that may be hard to digest or interfere with nutrient absorption.

Improper food combinations

  • Carbohydrates + carbohydrates: Combining carbohydrate-rich foods such as bread and potatoes can lead to slow digestion and an increase in blood sugar levels.
  • Proteins + proteins: Combining proteins from different sources, such as meat and cheese, can be hard to digest and may increase stomach acidity.
  • Fats + fats: Combining foods high in fats, such as fatty meat and butter, can be hard to digest and may contribute to an increase in blood cholesterol levels.
  • Plant-based protein + animal protein: Combining proteins from different sources can be hard to digest and may interfere with nutrient absorption.
  • Potatoes + flour products, cereals, or pseudocereals: Combining carbohydrates from different sources can lead to slow digestion and an increase in blood sugar levels.
  • Combining foods rich in iron with those rich in calcium is not recommended as they interfere with nutrient absorption. For example, spinach and milk should not be consumed together in the same meal as the calcium in milk can interfere with the absorption of iron from spinach.
  • Combining meat with dairy or cheese is not recommended as the iron in meat affects the absorption of calcium and vice versa. For example, a sandwich with ham and cheese should not be served to a child in the same meal.
  • Combining eggs with dairy or chia seeds and dairy is not recommended. For example, an omelet with cheese and milk or a serving of yogurt with chia seeds should not be served to a child in the same meal.

Permissible food combinations

  • On the other hand, combining meat with a raw vegetable salad is successful because the raw vegetables can aid in the digestion of the meat and provide necessary fiber and vitamins for health. For example, a serving of grilled chicken with a vegetable salad is a successful combination.
  • Fruits can be combined with chia seeds for a successful combination. For example, a serving of yogurt with fruits and chia seeds is a good combination for a child’s breakfast or snack.
  • Potatoes with green vegetables such as asparagus or broccoli. These can provide a good combination of carbohydrates and vitamins.
  • Beans with brown rice or quinoa. This combination offers complete proteins and complex carbohydrates, providing children with long-lasting energy.
  • Fruits with nuts or seeds. This can help improve nutrient absorption from fruits as well as provide healthy fats and proteins.
  • Fermented dairy products with fruits or whole grains. For example, a serving of yogurt with fruits or oatmeal can be a healthy and balanced combination for a child’s breakfast.
  • Fish with leafy green vegetables such as spinach or lettuce. This combination can provide healthy proteins and omega-3 fatty acids along with important vitamins and minerals from the vegetables.
  • Avocado with eggs or goat cheese. This combination can offer healthy fats, proteins, and fiber for a satisfying and balanced meal.
  • Tofu with vegetables and quinoa or brown rice. This combination can provide complete proteins and complex carbohydrates along with important vitamins and minerals from the vegetables.
  • Hummus with fresh or whole vegetables. This combination can offer proteins, fiber, and healthy fats along with important vitamins and minerals from the vegetables.

Best sources of carbohydrates in the grains and pseudocereals category

Cereals:

  • Oats
  • Wheat
  • Barley
  • Rye
  • Corn
  • Rice
  • Millet
  • Buckwheat
  • Quinoa
  • Amaranth
  • Kidney beans
  • Chickpeas
  • Soybeans
  • Peas
  • Lentils

Pseudocereals:

  • Quinoa
  • Amaranth
  • Buckwheat
  • Teff
  • Chia
  • Mesquite
  • Job’s tears (Coix)
  • Canihua
  • Kañiwa
  • Couscous

How can cereals and pseudocereals be introduced into children’s diet

 Cereals

  • Oats: can be served as flakes for breakfast or added to baked goods like muffins or pancakes.
  • Barley: can be used in soups or salads.
  • Wheat: can be served as bread, pasta, or mixed with other cereals for breakfast.
  • Rye: can be served as bread or added to soups.

Pseudocereals

  • Quinoa: can be served as a salad, pilaf, or added to soups.
  • Buckwheat: can be served as a pilaf, in salads, or used in baking.
  • Amaranth: can be served as a pilaf, added to salads, or used in baking.

Basic rules in food combining

  1. It is recommended that 50% of the total calorie intake comes from carbohydrates from sources such as grains, pseudocereals, vegetables, and fruits.
  2. Proteins should account for 15% to 20% of the total calorie intake and can be obtained from foods such as meat, eggs, dairy products, legumes, nuts, and seeds.
  3. Fats should make up approximately 30% of the total calorie intake and can come from sources like nuts, seeds, butter, oils, and animal-based products.
  4. When calculating these proportions, it is important to note that 1 gram of fat provides 9 calories, while 1 gram of carbohydrates provides 4 calories.
  5. To achieve a balanced meal, it is important to choose either a large quantity of vegetables/fruits or a small quantity of grains or pseudocereals, in order to optimize the ratio of macronutrients.
  6. It is worth mentioning that consuming raw vegetables as part of a complex meal can facilitate digestion due to the enzymes they contain.
  7. As a practical example, a combination of fruits and grains is considered unbalanced, while a combination of grains, dairy products, and seeds is considered an ideal choice. The combination of grains and dairy products can be considered partially balanced, but the addition of fats/nuts is necessary to make it complete.

 

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