The surprising tinned good fueling an ex-England footballer's diet
A health expert has weighed in after a former England footballer and current World Cup pundit went viral for eating a budget-friendly, nutrient-dense tinned snack inside the stadium.
The FIFA Men’s World Cup 2026 has churned up some surprising revelations, including the fact that football fans who aren’t native to the United States are absolutely obsessed with ranch dressing.
The condiment is apparently so popular that the TSA has had to issue reminders on flying liquid limits, while also chiming in about what travellers can and can’t pack into their luggage after visiting the convenience store chain, Buc-ee’s.
Fans have also been kicking up a fuss online after finding out some of the ‘diabolical’ prices of stadium food and drink - but one footballer is swerving the costs by bringing his own food to the stadium.
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And his item of choice? One of Britain’s most overlooked foods, which acts as a good source of protein and vitamin D.
Former England star swears by one tinned fish
Andros Townsend is an active footballer, currently playing for Kanchanaburi Power in Thai League 1, who spent time at various Premier League clubs, including Everton, Crystal Palace, and Newcastle United.
The sportsman, who graduated from Tottenham Hotspur academy and made 50 senior appearances for the Lilywhites, is also capped 13 times for England, having played various World Cup and Euro qualifying games.
Having successfully worked as a pundit and co-commentator for ITV during the 2022 World Cup and Euro 2024 competition, the 34-year-old has been tapped again by the broadcaster to work at the 2026 FIFA Men’s World Cup in the United States, Canada, and Mexico.
Townsend has been uploading various viral videos whilst at the tournament, including ‘what I eat in a day’ clips, grocery store hauls, and one particular one of him digging into a tin of sardines whilst at a stadium commentary desk.
The father-of-two wrote that while some people may think the fishy dish stunk, he was happy to eat them as they allowed him to absorb ‘two times the recommended daily intake of omega-3 fats, essential for brain function’.
In another clip, he claimed that ‘everybody wants to be healthy until it becomes inconvenient’, and that he would be eating at least two cans of the sardines every day.
Experts weigh in on sardines
Interestingly, Townsend is right about sardines - they have been described as ‘one of the most nutrient-dense foods’ on the market by Anneliese Cadena, AGNP-C, Clinical Advisor at Feel30.
“It's understandable that people become curious when high-profile athletes or former footballers share what they eat. Sardines deserve attention, not because they're fashionable… they're rich in omega-3 fatty acids, protein, vitamin D, calcium and vitamin B12, nutrients that support overall health, muscle recovery, heart health and energy production,” she stated.
Sardines are also considered a good source of protein, with each tin helping athletes to ‘maintain muscle mass’.
The dinky fish treat can also help you lose weight by keeping you fuller for longer and also support exercise recovery.
Eating sardines on a regular basis may also help to stave off Vitamin D deficiency, which is ‘surprisingly common, particularly in people who spend much of their time indoors’, said Cadena.
“While sunlight remains the primary source, foods like sardines can contribute to healthy vitamin D intake.”
Other benefits of sardines include supporting bone health and being a budget alternative to supplements and other popular nutrient-dense foods.
“One of the biggest advantages is accessibility. You don't need expensive supplements or exotic ingredients to eat well. Sardines are affordable, widely available and packed with nutrients,” the expert reasoned.
Other foods good for health
If you’re not much of a fish lover, then you will be pleased to know that nutrition doesn’t start and stop at sardines.
In fact, Cadena recommends adding a plethora of whole food items to your diet, including eggs.
Although a good source of protein and fat, eggs can be high in cholesterol, which is why people living in Blue Zones limit their intake to around two per week.
Other items on the health guru’s list include, but are not limited to:
- Leafy greens such as spinach and kale
- Pumpkin seeds
- Greek yoghurt
- Lean meats
- Oysters and shellfish
- Avocados
- Olive oil
- Brazil nuts
- Berries and colourful fruit
“Food can help support the foundations of good health, but it isn't a replacement for proper medical assessment,” she warned.
“If someone is experiencing ongoing symptoms that are affecting their quality of life, it's important to speak with a qualified healthcare professional to understand what's causing them rather than relying on social media advice or individual foods."
What England footballers eat on camp
Despite Townsend’s loud love for sardines, other England footballers prefer more traditional munch, including beans on toast for breakfast.
Former Three Lions personal chef and nutritionist, Tim De’Ath, told The Sun that the beloved camp staple is ‘always served three hours before kick-off’ and that midfielders are likely to eat more than other players.
Captain Harry Kane is more likely to reach for a plate of scrambled eggs and a side of toast, with D’eAth telling The Mirror in 2022: “But that’s also a light meal packed with protein and makes perfect fuel.”
Away from breakfast, it’s understood that the 26-man squad will have ‘special menu cycles’ curated by handpicked food experts which include freshly cooked dishes and home comforts to keep them in peak condition.
The odd sweet treat, such as Haribos, and calorific meals, such as pizza, pasta, or rice, will also be incorporated.
Chef De’Ath, who is now working with Hamzah Sheeraz, reasoned that food plays a ‘huge part’ in a team’s chances at victory, adding that a ‘football army marches on its stomach’.
“I wouldn’t say life at a World Cup is like a prison camp but you’re locked away and you’re away from the outside world in a bubble.
“It’s what you make it inside the camp – if the camp’s not right, it will impact how they perform on the pitch.”
2026 World Cup results so far
Tuesday 7 July
Round of 16 - Match 94: USA vs Belgium, 1-4
Monday 6 July
Round of 16 - Match 92: Mexico vs England, 2-3
Round of 16 - Match 93: Portugal vs Spain, 0-1
Sunday 5 July
Round of 16 - Match 91: Brazil vs Norway, 1-2
Saturday 4 July
Round of 32 - Match 87: Colombia vs Ghana, 1-0
Round of 16 - Match 90: Canada vs Morocco, 0-3
Round of 16 - Match 89: Paraguay vs France, 0-1
Friday 3 July
Round of 32 - Match 83: Portugal vs Croatia, 2-1
Round of 32 - Match 85: Switzerland vs Algeria, 2-0
Round of 32 - Match 88: Australia vs Egypt, 1-1 (2-4 on penalties)
Round of 32 - Match 86: Argentina vs Cabo Verde, 3-2
Thursday, 2 July
Round of 32 - Match 81: USA vs Bosnia & Herzegovnia, 2-0
Round of 32 - Match 84: Spain vs Austria, 3-0
Wednesday, 1 July
Round of 32 - Match 79: Mexico vs Ecuador, 2-0
Round of 32 - Match 80: England vs DR Congo, 2-1
Round of 32 - Match 82: Belgium vs Senegal, 3-2
Tuesday, 30 June
Round of 32 - Match 75: Netherlands vs Morocco, 1-1 (3-2)
Round of 32 - Match 78: Ivory Coast vs Norway, 2-1
Round of 32 - Match 77: France vs Sweden, 3-0
Monday, 29 June
Round of 32 - Match 76: Brazil vs Japan, 2-1
Round of 32 - Match 74: Germany vs Paraguay, 1-1 (4-3)
Sunday, 28 June
Group K: Colombia vs Portugal, 0-0
Group K: DR Congo vs Uzbekistan, 3-1
Group J: Algeria vs Austria, 3-3
Group J: Jordan vs Argentina, 3-1
Round of 32 - Match 73: South Africa vs Canada, 1-0
Saturday, 27 June
Group H: Cape Verde vs Saudi Arabia, 0-0
Group H: Uruguay vs Spain, 1-0
Group G: New Zealand vs Belgium, 5-1
Group G: Egypt vs Iran, 1-1
Group L: Panama vs England, 2-0
Group L: Croatia vs Ghana, 2-1
Friday, 26 June
Group I: Senegal vs Iraq, 5-0
Group I: Norway vs France, 4-1
Group F: Tunisia vs Netherlands, 3-1
Group F: Japan vs Sweden, 1-1
Group D: Türkiye vs USA, 3-2
Group D: Paraguay vs Australia, 0-0
Thursday, 25 June
Group A: South Africa vs South Korea, 1-0
Group A: Mexico vs Czech Republic, 3-0
Group E: Curacao vs Ivory Coast, 2-0
Group E: Germany vs Ecuador, 2-1
Wednesday, 24 June
Group C: Brazil vs Scotland, 3-0
Group C: Morocco vs Haiti, 4-2
Group B: Qatar vs Bosnia-Herzegovnia, 3-1
Group B: Switzerland vs Canada, 2-1
Group L: Panama vs Croatia, 1-0
Group L: Colombia vs DR Congo, 1-0
Tuesday, 23 June
Group I: Norway vs Senegal, 3-2
Group J: Algeria vs Jordan, 2-1
Group K: Portugal vs Uzbekistan, 5-0
Group L: England vs Ghana, 0-0
Monday, 22 June
Group G: New Zealand vs Egypt, 1-3
Group J: Argentina vs Austria, 2-0
Group I: France vs Iraq, 3-0
Sunday, 21 June
Group E: Ecuador vs Curaçao, 0-0
Group F: Tunisia vs Japan, 0-4
Group G: Belgium vs Iran, 0-0
Group H: Spain vs Saudi Arabia, 4-0
Group H: Uruguay vs Cape Verde, 2-2
Saturday, 20 June
Group C: Brazil vs Haiti, 3-0
Group D: Turkey vs Paraguay, 0-1
Group E: Germany vs Ivory Coast, 2-1
Group F: Netherlands vs Sweden, 5-1
Friday, 19 June
Group A: Mexico vs South Korea, 1-0
Group C: Scotland vs Morocco, 0-1
Group D: USA vs Australia, 2-0
Thursday 18 June
Group L: Ghana vs Panama, 1-0
Group K: Uzbekistan vs Colombia, 1-3
Group A: Czech Republic vs South Africa, 1-1
Group B: Switzerland vs Bosnia & Herzegovina, 4-1
Group B: Canada vs Qatar, 6-0
Wednesday 17 June
Group K: Portugal vs DR Congo, 1-1
Group L: England vs Croatia, 4-2
Group J: Argentina vs Algeria, 3-0
Group J: Austria vs Jordan, 3-1
Tuesday 16 June
Group G: Iran vs New Zealand, 2-2
Group I: France vs Senegal, 3-1
Group I: Iraq vs Norway, 1-4
Monday, 15 June
Group E: Ivory Coast vs Ecuador, 1-0
Group F: Sweden vs Tunisia, 5-1
Sunday, 14 June
Group C: Haiti vs Scotland, 0-1
Group D: Australia vs Turkey, 2-0
Group E: Germany vs Curaçao, 7-1
Group F: Netherlands vs Japan, 2-2
Saturday, 13 June
Group D: USA vs Paraguay, 4-1
Group B: Qatar vs Switzerland, 1-1
Group C: Brazil vs Morocco, 1-1
Friday, 12 June
Group A: South Korea vs Czech Republic, 2-1
Group B: Canada vs Bosnia & Herzegovina, 1-1
Thursday, 11 June
Group A: Mexico vs South Africa, 2-0
Ella Scott