A SAND­WICH

220 Triathlon Magazine - - TRAINING -

GOOD AVOID PRO­CESSED MEATS

They may be de­li­cious, but meats like ham, salami and ba­con have been linked to an in­creased risk of bowel can­cer. Fill your sand­wich with chicken, turkey, egg, salmon, tuna, prawns or cheese in­stead. Choose whole­grain or rye bread over white to boost your fi­bre in­take.

BET­TER ADD SALAD VEG­GIES

Pil­ing colour­ful salad veg­gies into your sand­wich pro­vides more health benefits thanks to var­i­ous plant nu­tri­ents. Try spinach, rocket and wa­ter­cress for fo­late, beet­root for ni­trate, tomatoes for ly­copene, grated car­rot for beta carotene, red onion for quercetin and pep­pers for vi­ta­min C.

BEST SWAP BUT­TER FOR AVO

Av­o­cado is a fan­tas­tic source of heart-healthy mo­noun­sat­u­rated fat, which also helps you ab­sorb cer­tain vi­ta­mins. Other nu­tri­ents in av­o­cado in­clude fi­bre, fo­late, mag­ne­sium, potas­sium and vi­ta­min E. Try it mashed onto your bread in place of but­ter to re­duce your sat­u­rated fat in­take.

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