When I think of tuna, I immediately think of tuna salad. It’s a delicious, easy lunch spread for building a sandwich. Unfortunately, tuna salad is often times mixed with other ingredients that are high calorie, and not as healthy. Further, the type of tuna that is chosen to make the tuna salad can also impact the nutrition.
Let’s begin by deconstructing this sandwich. The real meat of the sandwich, is obviously the tuna. Tuna is abundant in lean protein, B vitamins and omega 3 fatty acids. You can read more about the benefits of omega 3 fatty acids here. Tuna is one of the highest fish in mercury, which is a micronutrient pregnant women need to limit. According to the FDA, tuna should be avoided if at childbearing age (16-49), especially if you are pregnant or breastfeeding. Aside from this, it is important to be selective in the tuna that you choose for your tuna salad. Tuna that is packed in oil contains nearly double the amount of Calories as tuna packed in water, and has a substantially increased amount of fat.
Next step to make the tuna salad is the additions. Mayonnaise is a stand-by. Instead of going for the full fat, full Calorie version, pick a light mayonnaise . It still provides a very similar flavor profile, and texture, but with approximately 2/3 less Calories than it’s full Calorie counterpart. The next addition in my tuna salad was celery, chopped romaine lettuce, and quartered cherry tomatoes. The mixture lasts me for approximately 4-5 sandwiches.
- 1 can tuna, packed in water
- 1 celery stalk, chopped
- 1 Romaine heart leaf, chopped
- 5 cherry tomatoes, quartered
- 3 Tbsp light mayonnaise
- 1 tsp freshly ground black pepper
- 2 slices light whole wheat bread
- Open tuna can and drain off water.
- Using a fork, break apart tuna and scoop into a bowl. Add all remaining ingredients to bowl and mix.
- Scoop 1/4 of the mixture onto one slice of bread. Top with another slice of bread. Lunch is ready!