Ever heard the phrase ‘balanced diet’ and wondered what it means?

It’s about more than eating the right portions, it‘s about choosing the right variety of food in order to stay healthy and feel good. 

In practice, this means treating yourself to a good mix of proteins, fibres carbs, and fats, as well as plenty of fruit and vegetables

Tuna, rich in protein and healthy fats, as well as providing a source of some essential vitamins and minerals, is a nutrient-dense choice for any meal plan.

More than just a complement to a balanced diet, tuna can be right at its heart.

According to the NHS, a healthy, balanced diet should include at least two portions of fish a week – one of which should be oily.

Of course, there’s nothing stopping you from enjoying more tuna throughout your weekly meal plan. However, if you’re trying for a baby or are pregnant, it’s recommended to limit your intake to four cans per week due to trace amounts of mercury. 

An excellent option for lunch or dinner – or even as a post-workout snack –  tuna’s high-protein content means it is good for muscle growth and bone health – and that’s before we get into the variety of flavours out there. 

And thanks to its versatility, building a diet around it could not be easier. Why not start by giving your lunches a protein pick-me-up? Simply toss canned tuna chunks with mixed greens, cherry tomatoes, cucumbers, a drizzle of olive oil for a light and refreshing tuna salad bowl packed with wholesome goodness.

Balance means having the right mix in the right amounts.

Even if you wanted to eat tuna morning, noon and night, we would always recommend introducing other proteins into your diet in order to make sure you are getting a full range of essential amino acids and nutrients. 

Beef is rich in protein, iron, vitamin B12 and zinc, while other fish – such as salmon, sardines, and mackerel – are, like tuna, also excellent sources of protein and omega-3 fatty acids. 

It isn’t all about meat, either. 

Eggs are a fantastic complete protein, too. And if you’re wanting to increase your intake of plant-based proteins then beans, lentils, nuts and seeds are a brilliant addition to any diet.

If building muscle is one of your primary objectives, then tuna is one of the best workout buddies you could possibly have.

It’s not going to actually do the 100 push-ups for you or lift the weights – but it will give you a protein boost to help maintain your muscle. 

Protein is essential for muscle growth and repair. With a single serving of tuna packing around 25g of protein, you’re giving your body exactly what it needs to support muscle development after a tough session. 

Plus, with its portability and versatility, you can easily throw a tuna snack in your gym bag, ready for that much-needed post-workout protein boost. 

Tuna can serve as both a key part of your balanced diet, and a great choice in your muscle-building journey. 

Its high-protein content, healthy fats, and essential nutrients make it an ideal food to incorporate into weekly meal plans for overall health and fitness.

However, remember, balance is crucial. While tuna can be a central component to any diet plan, it is important to include other protein sources, such as beef, eggs, nuts, beans, and lentils to ensure your body is getting the all-round goodness it needs to keep you strong and satisfied.