Staying in shape with Tuna and Vegetables

An enviable figure and table's pleasures cannot be compatible? It's possible to stay in shape with taste by choosing the right diet. With tuna and vegetables, for example!

Keep fit - yes, but with taste. Is it possible? By following certain behaviours at the table, it absolutely is. We have all experienced the swimming costume test anxiously at least once in our lives, especially as the summer season approaches: a few too many excesses on the plate and the results are visible! Getting back into shape entails sacrifices, and it is important to stress how important it is to avoid relying on do-it-yourself diets: it is much better to use the services of nutrition professionals to obtain an eating plan that is compatible with the different needs of each of us.

Certain foods can come to our rescue, if introduced in a balanced diet and combined with some physical activity. Let's see together what benefits tuna and vegetables can bring to the table.


Tuna belongs to the Scombridae family, genus Thunnus. A large fish, it is found all over the world. In Italy, it is mainly fished in the seas around Sicily and Sardinia.

It lends itself to numerous preparations, which is why it is so popular in the kitchen. This characteristic is complemented by the fact that excellent ingredients can be obtained from every part of the tuna: head, cheek, back cheek, fillet and belly are tasty and rich in flavour.

Canned tuna is a complete and healthy food, especially if stored uncooked. Suffice it to say that 100g of steaks preserved in their natural state have just 100 kcal; the number of kcal rises if we consume tuna preserved in oil (about 190 kcal per 100g). Choosing a quality product, from a guaranteed brand, is a good way to ensure good, wholesome tuna meat that retains all the nutrients from which our body can benefit.

Tuna meat is rich in protein. It contains potassium, selenium, vitamin B12, niacin and phosphorus, as well as the well-known omega-3 (unsaturated fats). It contains no carbohydrates, making it ideal for those looking for dishes with a low glycaemic index.

For our specialities, we select the best yellowfin tuna. We buy it in the natural state and in slices, and then proceed to the processing, which is done by hand: in order to keep the flesh of the tuna firm, we select the best parts and pack them by hand.

Why choose tuna for your table?

Because it is good, healthy, rich in substances that are useful for our health and very quick to prepare: if you are in a hurry, just open the can!


How many times have we heard or read that vegetables are good for you? Countless! And they are. They should be on the table every day. Following seasonality means that you always have fresh, tasty produce with intact properties.

Leafy vegetables (salad, spinach, leek), stem vegetables (celeriac, fennel, milk thistle), flowering vegetables (artichokes, cauliflower, broccoli), root vegetables (radishes, carrots, horseradish, ginger), bulb vegetables (shallot, onion, garlic), tuber vegetables (potato, Jerusalem artichoke, American potato), pod vegetables (green beans, snow peas, broad beans), fruit vegetables (tomato, cucumber, pepper): you really are spoilt for choice!

Vegetables contain a lot of water, a high amount of dietary fibre, and are rich in vitamins, nutritional molecules useful for staying healthy, such as lecithins, phytosterols and phenolic substances, as well as iron, calcium, potassium and magnesium.

Calorie intake is usually low: 20 - 30 kcal per 100g. It is versatile: it can be eaten raw or cooked, and either way is good for you.

How much should be consumed per day? The ideal amount is 5 portions... of 5 colours! Yes, because even the colour of vegetables is a sign of their properties and nutrient richness. Here is a useful guideline for determining the quantity of 1 portion: if an adult is supposed to eat a diet of about 2,000 calories a day, 50g should be salad, 250g vegetables and 150g fruit.


We at Ghiotto Galfrè cherish our roots: in full respect of the recipe inherited from our grandparents, we prepare Antipasto PO vegetables with tuna. Not only an appetiser, cooked as in the past according to the classic Piedmontese antipasto recipe, but also a ready-made dish that contains everything you need to keep fit at the table without sacrificing taste. We select the best yellowfin tuna and vegetables at km0, combined with the classic sauce still made with the company's secret recipe, based on Italian tomatoes, vegetables, fresh herbs and a dash of vinegar aged in oak barrels, the only natural preservative. If you watch your figure, our antipasto will be a valuable ally at the table: it contains only 70 kcal per 100g of product!

So, even if you're in a hurry, don't give up a tasty and genuine lunch: if you don't have time to cook tuna and vegetables, Ghiotto Galfrè comes to help you!