How To Eat Canned Tuna Healthily

When it comes to convenient and budget-friendly protein sources, canned tuna is a popular choice for many people. Not only is it affordable and readily available, but it's also packed with essential nutrients like protein, omega-3 fatty acids, and vitamin D. However, it's important to be mindful of how you consume canned tuna to ensure that you're making healthy choices. In this article, we'll explore some tips on how to eat canned tuna healthily.

Choose the Right Type of Canned Tuna

Not all canned tuna is created equal. When shopping for canned tuna, opt for chunk light tuna or skipjack tuna as they tend to have lower levels of mercury compared to other varieties such as albacore tuna. Lower mercury levels make these options a safer choice for regular consumption.

Watch Your Portions

While canned tuna is a nutritious option, it's important to be mindful of portion sizes. Aim to consume no more than 2-3 servings of canned tuna per week to minimize your mercury intake. A single serving is typically considered to be around 3-4 ounces.

Incorporate Healthy Ingredients

Instead of simply eating canned tuna straight from the can, consider incorporating it into a balanced meal. Here are some healthy and delicious ways to enjoy canned tuna:

1. Tuna Salad: Mix canned tuna with Greek yogurt or avocado for a creamy and nutritious tuna salad. Add diced vegetables like celery, carrots, and bell peppers for extra crunch and nutrients.

2. Tuna Wrap: Spread hummus on a whole-grain wrap, add canned tuna, and top with lettuce, tomatoes, and cucumbers for a satisfying and wholesome meal.

3. Tuna Stuffed Avocado: Scoop out the pit of an avocado and fill it with canned tuna, cherry tomatoes, and a squeeze of lemon juice for a quick and easy snack.

Be Mindful of Sodium Content

Many canned tuna products are packed in brine or oil, which can significantly increase their sodium content. Opt for canned tuna in water to minimize your sodium intake. If you do choose tuna packed in oil, be sure to drain the excess oil before consuming it.

Pair It with Whole Grains and Vegetables

To create a well-rounded meal, pair canned tuna with whole grains such as quinoa, brown rice, or whole wheat bread, and a variety of vegetables. This combination provides a good balance of protein, fiber, and essential nutrients.

Conclusion

Canned tuna can be a convenient and nutritious addition to your diet when consumed in moderation and paired with healthy ingredients. By choosing the right type of canned tuna, watching your portions, and incorporating it into balanced meals, you can enjoy the benefits of this affordable and versatile protein source while maintaining a healthy diet.