Healthy snack foods - Tuna

In the last couple of posts we dealt with almonds and almond butter as healthy snacks. Don't forget that all nuts can be considered healthy snacks - even the humble peanut (actually one of the best).

And of course just use the almond butter recipe to make your own peanut butter. Just remember to purchase the unsalted variety!

The next healthy snack food is a simple can of tuna. How easy does it get! And what sensational value both financially and nutritionally.

I am unsure of the packaging in other countries, but in Australia we can purchase from supermarkets 85gm cans and also sliced tuna in about 115gm cans. Both are a great size for a snack.

Just eat straight from the can or spread on wholemeal crispbread. Many of the flavoured varieties now available make for some flavoursome choices.

Tuna is an excellant food choice for bodybuilders because of it's high protein content as well as giving us a dose of the good fats (tuna is very rich in omega-3 fatty acids). Yes, you got it - good for not only the muscles, but also the heart and brain!

Just a little warning here: Read the labels carefully, especially with some of the flavoured ones as the actual tuna content can be as low as 50% or sometimes even less - don't be ripped off! - choose carefully. Also always drain the oil as much as possible, and make sure that the oil is olive oil and NOT a "vegetable oil" ( high in omega-6).

For the full nutritional breakdown of tuna just go here:

http://www.dietaryfiberfood.com/tuna-nutrition.php

OK, today's workout:

Legs.

Squats.

30.0 kg (66.1 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 15 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)

Leg Extensions.

42.5 kg (93.7 lb) x 14 reps (20)
37.5 kg (82.7 lb) x 16 reps (20)
37,5 kg (82.7 lb) x 16 reps (20)

Leg curls.

27.5 kg (60.6 lb) x 12 reps (20)
25.0 kg (55.1 lb) x 14 reps (20)
22.5 kg (49.6 lb) x 12 reps (20)

Situps.

5.0 kg (11.0 lb) x 21 reps (30)

Next time: chest workout.