With the cost-of-living rising, it’s easy to fall into the trap of ultra-processed convenience foods.
They’re quick, often cheaper upfront – but they don’t always give your body what it truly needs.
Lately, I’ve been thinking about a concept many people aren’t aware of: it’s not just what you eat, but how you combine foods that determines how well your body uses nutrients.
In nutrition, we call this bioavailability – how much of what you eat is absorbed and used by your body.
Because here’s the truth: Intake doesn’t always equal utilisation.
You can eat high-quality foods, but without the right combinations, your body may not fully benefit.
Take something as simple as a family bolognese.
When I cook a 500g mince base, I’ll often add a cup or two of lentils or beans.
This stretches the meal further (helping the budget) but also boosts fibre intake and supports gut health. It’s a simple way to get more “bang for your buck”- nutritionally and financially.
The same applies across your weekly shop.
Frozen vegetables, berries, and spinach are often just as nutrient-rich as fresh options, and they last longer.
Adding frozen spinach to smoothies or bulk veggies into slow-cooked meals is an easy win.
And if you have the space, a small veggie garden can go a long way.
Herbs like parsley and coriander, along with hardy greens like Tuscan kale and Silverbeet, are simple to grow and add real nutritional value.
But where things get interesting is how foods work together:
– Adding vitamin C (like lemon) to plant-based iron sources helps your body absorb more iron
– Pairing healthy fats with vegetables improves absorption of vitamins A, D, E, and K
– Cooking tomatoes with olive oil enhances lycopene absorption
– Combining grains and legumes (like rice and lentils) improves protein quality
These aren’t just cooking tips, they’re grounded in how your body functions.
So instead of focusing on eating more or buying more expensive foods, start thinking about how to combine what you already have.
Because real nutrition isn’t just about healthy ingredients – it’s about creating meals that your body can use.
And that’s where the real value lies.
By Anna Barry, Functional Nutritionist (MHumNutr) ANutr, NSA
