The United States Department of Agriculture says twice a week, make seafood the protein on your plate. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
So, it was lunchtime. I was running between meetings, starving and… without lunch. I had a grapefruit, a banana and a bottle of water at my disposal, but needed something more substantial. Short on time, I ran down to the convenience store in the office building and grabbed a tuna sandwich. Yes, it contained more mayo and fewer veggies than what I would have made at home, but—atop whole wheat bread and paired with fruit—it did the trick.
Why is tuna a good choice? Rich in omega-3 fatty acids and vitamin D, canned tuna adds a protein punch to any meal. Tuna salad gets a bad rep as high-fat, but canned tuna is low in fat—it’s the mayonnaise that adds the fat.
Make it Nutritious: On most days, I would have made my own tuna salad and added more volume by mixing canned tuna with diced celery, onions, pickles, capers, tomato, hard-boiled egg whites, dill weed, low-fat mayo or Greek yogurt, a little mustard and whole wheat pita, salad greens or whole grain pasta. And, yes, tomorrow I’ll bring my lunch.
Posted by Rima Kleiner, MS, RD
Rima Kleiner, MS, RD
I am passionate about good food, cooking, and helping others prepare healthy and tasty meals. Fish—packed with omega-3 fatty acids and protein—is a staple of those meals. In my role as a registered dietitian with the National Fisheries Institute, I track and translate the latest news on the nutritional benefits of seafood. My background includes degrees in Human Nutrition and Communications. I work with food and beverage groups, as well as individuals, teach nutrition to culinary students and create wellness programs for employers. I also often provide commentary for news media. When I am not cooking a healthy meal or running after my two young children, you can find me running, hiking or practicing yoga.
Jennifer McGuire, MS, RD
I am a registered dietitian with the National Fisheries Institute, so fish is my nutrition forte. I earned my BA in Communication from Southwestern University. During college, one of my very favorite evening outings was a leisurely trip to the grocery market. My passion for food was undeniable, so I combined both of my interests by earning my MS in Nutrition Communication from Tufts University in Boston, MA. As well as my Registered Dietitian (RD) credential through the University of Delaware. I live in Beaufort, SC where my husband serves as a US Marine Corps Judge Advocate. I love to entertain, travel, watch reality TV, grill outdoors, run, and practice yoga.
