Smart combos make your food do more

Synergy means that two plus two equals more than four, a concept that might not hold up in math but makes perfect sense when looking at food combinations to boost your nutritional health. Nutritionists know that vitamin D boosts calcium absorption; that is why milk is fortified with vitamin D. Milk is the perfect vehicle to pair vitamin D with calcium because milk is a natural source of the bone-building mineral. Author Elaine Magee has taken this concept one step further in her book “Food Synergy.” She provides examples of hundreds of food combinations based on the latest nutritional research to help you achieve good health. For example, vitamin E and lycopene (the red pigment found in tomatoes) work together to reduce LDL, the bad cholesterol.

Readability: You can use this book in many ways: As a reference for food sources of vitamins, minerals and phytonutrients (those compounds found in fruits, vegetables and grains that provide health benefits), as a cookbook, or chapter by chapter to overhaul one meal or your entire diet. I found Magee’s writing style to be inspirational.

Have a question of general interest? E-mail Chris Rosenbloom Fit to Eat columns Get out of rut: Try new fruits and vegetables  Three questions: Organic produce, iron and iodine, and tryptophan  Setting the record straight on some food myths         More Fit to Eat • Chris Rosenbloom, Ph.D., R.D., is a member of the nutrition faculty in the College of Health and Human Sciences at Georgia State University Related: • Carolyn O'Neil: Think of add-ons as accessories  Good links: • Evening Edge • AJC Food & Drink • AJC Health Channel • Diet and Nutrition headlines, resources • Atlanta Restaurant reviews and search • Low fat/ heart healthy recipes • Search recipes

Scientific evidence: Magee anchors her concepts by focusing on the research into foods and nutrients that fight the “big four” chronic diseases that strike Americans: heart disease, stroke, diabetes and cancer. This book will provide guidance on how to eat for prevention or treatment of disease and arm you with the tools to select food combinations that may keep you healthy.

Extras: The book is loaded with tips on cooking, incorporating more whole foods into your diet and tips for eating more whole grains, fruits and vegetables, as well as many easy-to-make recipes. The appendices include the top food sources of nutrients and a 1,500-calorie meal plan for those who want to lose weight.

Top tip: Fight disease by choosing foods with three “Cs”: color (the deeper the better), cruciferous vegetables (cabbage family of broccoli, cauliflower, brussels sprouts and kale) and citrus fruits and juices (these contain anti-oxidant nutrients vitamin C and carotenoids, but also phytochemicals with disease-fighting properties).

This book is a good buy. It’s one approach to getting the most out of the foods you eat.

FEATURED HEALTHY RECIPE

Mediterranean Chickpea Salad 6 servings

Hands on: 15 minutes | Total time: 1 hour, 15 minutes

1 (15-ounce) can chickpeas, drained and rinsed

1 cucumber, unpeeled, scrubbed clean and finely chopped

1 cup grape tomatoes, halved

1/4 cup finely chopped sweet onion

2 teaspoons minced garlic

1 1/2 teaspoons finely chopped Italian parsley

2 tablespoons finely chopped fresh basil

4 ounces fresh mozzarella, finely chopped or cubed

1 tablespoon olive oil

2 tablespoons balsamic vinegar

1/4 teaspoon salt

In a medium serving bowl, combine the chickpeas, cucumber, tomatoes, onion, garlic, parsley, basil and mozzarella. Drizzle with oil and vinegar and sprinkle with salt, then toss all ingredients well to combine. Cover the bowl and refrigerate at least 1 hour to let the flavors blend.

— From: “Food Synergy” by Elaine Magee (Rodale, $19.95)

Per serving: 153 calories (percent of calories from fat, 38), 9 grams protein, 15 grams carbohydrates, 3 grams fiber, 7 grams fat (3 grams saturated), 10 milligrams cholesterol, 197 milligrams sodium

Nutritional bonus points: This recipe gets its synergy from combinations of legumes (high in protein and fiber yet low in fat), tomatoes, parsley and basil (high in anti-oxidants and phytochemicals) and heart-healthy olive oil.

Your turn: What’s your favorite healthy food combo?