Get Food Combining Chart 2020-2024

Fruits, vegetables, grains, dairy and proteins should be a part of every meal, ing to ChooseMyPlate.gov.

The combination of a lean protein, slow digesting carbohydrates, healthy fats, and a micronutrient-rich vegetable round out a “complete” meal because it contains macronutrients and vitamins and minerals. These are essential nutrients.

Milk is called a "complete food" because it has a lot of protein, fat, carbs, all known vitamins, healthy fats, antioxidants, and many essential minerals that are needed for growth and good health.

A well-balanced meal typically consists of a source of carbohydrates like grains or starches, a source or serving of protein, some fat, and one or more servings of vegetables and fruit. A great “rule” of thumb to consider is aiming to fill half of your plate with vegetables and fruit at most of your meals.

Carbohydrate-rich food includes rice, pasta, quinoa, couscous, potatoes, bread, barley, oats and other cereals. These provide energy for the brain, muscles and other organs. Wholegrain carbohydrates are the preferred choice since they also provide fibre and vitamin B.

Food combining suggests that starches, in both grains and starchy vegetables, are digested in a similar fashion. Because of this, it is suggested to pair foods like rice, farro and quinoa and potatoes and squash during meals.

A balanced meal consists of four main parts: Carbohydrates, Fats, Protein & Fiber. Protein, fat and carbohydrates are the three macronutrients, each breaking down into components that provide calories and energy. In contrast, vitamins and minerals are what we call micronutrients.

It is generally agreed that a balanced plate consists of one quarter proteins, one quarter carbohydrates and one half vegetables.