This nutrient-dense green superfood is readily available - fresh, frozen or even canned. One of the healthiest foods on the planet, spinach is packed with energy while low in calories, and provides Vitamin A, Vitamin K, and essential folate.
EASY EATING TIP: Sauté with onion and add to an omelet for an easy, healthy meal.


Filled with super healthy antioxidants, black beans digest slowly - keeping you feeling full for longer. These little beauties are full of calcium, protein and fiber, and they also taste great!
EASY EATING TIP: Think Mexican food! Burritos, nachos, tacos… whatever tickles your fancy.


According to recent research, chocolate contains more antioxidants, gram-for-gram, than most fruit juices - great news for chocoholics! On top of protecting the body from diseases and helping to prevent heart conditions, dark chocolate is a natural mood-booster. EASY EATING TIP: Eat this healthy food in moderation - just one or two squares per day is enough to reap the benefits.



Like most berries, raspberries are filled with antioxidants, to help keep the body healthy and free of disease. Fresh or frozen, they also provide Vitamin C, calcium and iron.

EASY EATING TIP:Sprinkle them on yogurt or porridge in the morning to start your day in a sweet and delicious way.


This pungent bulb has been used to ward off disease for centuries, as it inhibits the growth of bacteria, lowers cholesterol and blood pressure and has some serious anti-inflammatory power.

EASY EATING TIP:Crush it and cook it. Garlic tastes great in everything from dressings and sauces to curries and soups.


Often touted as the world’s healthiest food, lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges.

EASY EATING TIP:Add a slice of lemon to your tea or water bottle to get healthy and hydrated at the same time.


Last but not least, this mighty legume is high in fiber and protein and adds great taste and texture to any meal. Vegans and vegetarians are often a fan of using lentils as a meat substitute in traditional recipes.

EASY EATING TIP:Add to salads, soups and stews for some extra oomph.



There is absolutely no question that including 5-6 serves of vegetables, including beans and legumes, in your daily diet is important for your health and any sport nutrition plan. These foods are nutrient-dense, packed with vitamins and minerals – such as magnesium, potassium, vitamin C, and folate along with dietary fibre, not to mention they are relatively low in calories. The importance of a wide variety of vegetables should not be underestimated. By including a range of veggies you are more likely to ensure you are consuming the required vitamins, minerals and phytonutrients needed to help maintain a healthy, happy body. Athletes will love our veggie-based performance sports nutrition meals.

9. Grains

Grains, especially wholegrain, are a great source of many vitamins and minerals including B group vitamins -thiamine, riboflavin, niacin, and folate – iron, and magnesium, perfect for any nutrition meal plan. They are a great source of carbohydrate as well as a significant source of protein, dietary fibre, antioxidants and phytochemicals that can help look after blood cholesterol levels. Other health benefits for sport nutrition that have been associated with regular consumption of wholegrain foods are protection against heart disease, type 2 diabetes and some cancers. By choosing wholegrain options this may help prevent overeating as they can keep you feeling fuller for longer.


When it comes to sport nutrition, high protein foods such as lean meat, poultry, fish, legumes and beans are an essential part of our diet as they create, maintain, and renew our body cells, tissue, and muscles. They are involved in many major functions of the body including production of hormones, enzymes, haemoglobin, and antibodies. Many foods provide some source of protein but it is ‘flesh’ foods such as chicken, lamb, beef, fish, and legumes such as chickpeas and beans, which provide us with the majority of protein we need. As important as any food grouping and vital to athletes focusing on sports nutrition, a wide variety of different sources of protein is important to supply the body with many other vitamins, minerals, and phytonutrients that these sources provide.


Using dairy such as milk, yoghurt, and cheese in your diet is an important contributor to overall health. These foods provide a great source of many nutrients including calcium, protein, and vitamins A, B12, and D. It is recommended that reduced or low-fat options be chosen on most occasions to reduce overall total and saturated fat intake.


Inclusion of whole, fresh fruit into your diet provides many health benefits as they are nutrient-dense, high in dietary fibre, water content, vitamins and minerals with the added benefit of being low in fat. As it may not always be possible for fresh fruits, frozen and canned fruits are a good alternative. It is important to have a range of different coloured fruits to enjoy the many health benefits of fruit. The fibre in fruit is thought to reduce the risk of some cancers, whilst the vitamins may reduce the risk of cardiovascular conditions. Potassium and magnesium found in fruit have also been linked to lower blood pressure.