Choosing nutritious foods

A diet packed with vegetables will provide nutrients and nourishment vital to any training program. In this lesson you will learn how to choose nutritious foods based on their colour.

The most important component of your diet needs to be vegetables, they should be the bulk of your meals – the more colourful the better.

Too often we focus on consuming carbohydrates and protein, falling short on our vegetable intake.

A diet packed with vegetables will provide nutrients and nourishment vital to any training program.

What’s in season? Australia | New Zealand

Goal for the week

Make it your mission to consume brightly coloured meals; this will ensure you’re eating lots of vegetables. Think outside of your usual intake and try something seasonal and new.

Recipe

Teresa’s terrific tuna and chickpea salad

Ingredients – serves 2

  • Identity healthy and nutritious foods
  • 3 big handfuls of roquette lettuce (or mixed leaves of your choice)
  • 12 snow peas
  • 6 fresh asparagus spears
  • 1 cup broccoli spears
  • 1 zucchini
  • 1 small red capsicum
  • 1 small avocado
  • 1 small red onion (optional)
  • 1 cup chickpeas (organic can chickpeas)
  • 300g chunk tuna in spring water
  • Balsamic vinegar and 2 tbsp. olive oil
  • Salt and pepper

Preparation

Wash all salad ingredients, drain and dry well.

Slice snow peas, zucchini, red capsicum, avocado and red onion according to preference.

Chop fresh asparagus into 5cm spears. Place asparagus and broccoli spears into a bowl of boiling water. Set aside for 5 minutes.

Place roquette and sliced snow peas, zucchini, red capsicum, avocado and red onion into a large salad bowl and toss.

Drain asparagus and broccoli from boiling water then toss into the salad.

Rinse and drain the can of chickpeas then toss into salad.

Drain the spring water from tuna can then place tuna chunks over the top of the salad.

Add balsamic vinegar and olive oil according to taste and toss the salad well.

Season with salt and pepper and serve. Serves 2.

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