Our general interest e-newsletter keeps you up to date on a wide variety of health topics. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Unlike mayo, Greek yogurt has protein, calcium, phosphorous, potassium and other essential nutrients. Fiber also helps lower cholesterol levels by removing some fats from the bloodstream so they can't be absorbed by cells. diagnosis or treatment. Tuna is low in fat and calories, high in protein and a good source of vitamins and minerals. One 3-ounce serving of light tuna canned in water provides only 73 calories and less than a gram of fat. Adding vegetables such as lettuce, celery, tomatoes, cucumber, onions or avocados also adds dietary fiber and nutrients. Mayonnaise is a concentrated source of calories and fat, and offers few other nutrients. Try unique seasonings such as tarragon and cumin. PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Healthy bread is made of whole grains. Directions Put tuna in a small bowl and flake with a fork. Women will get 8 percent of their daily iron needs, and men will get 18 percent of their needs from one serving of tuna. Fiber is also crucial for healthy digestion, as it adds bulk to stool, helping it pass more easily. What Are the Health Benefits of a Tuna Salad Sandwich? For a healthy tuna sandwich, choose whole grain bread, a low-fat mayo substitute and other nutritious ingredients. and Two slices of 100 percent whole grain bread have 6 grams of fiber. Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. Children younger than six can have as many as three 3-ounce servings a month, and older children can eat the same amount as adults. Copyright © Just 2 tablespoons of mayonnaise have 188 calories and 20 grams of fat. Joy Bauer: Refined Grains: How Food Affects Health, USDA Branded Food Products Database: Full Report (All Nutrients): 45338915, 100% Whole Grain Bread, UPC: 073410026366, Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet, National Institutes of Health: Office of Dietary Supplements: Niacin, National Institutes of Health: Office of Dietary Supplements: Vitamin B12, Food and Nutrition Board, Institute of Medicine, National Academies: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins, Food and Nutrition Board, Institute of Medicine, National Academies: Dietary Reference Intakes: Macronutrients, Oregon State University: Linus Pauling Institute: Phosphorous, USDA National Nutrient Database for Standard Reference Legacy Release: Basic Report: 04025, Salad Dressing, Mayonnaise, Regular, USDA National Nutrient Database for Standard Reference Legacy Release: Basic Report: 01287, Yogurt, Greek, Plain, Lowfat. A single copy of these materials may be reprinted for noncommercial personal use only. Opt for light tuna over white tuna, since it's lower in mercury. Whole grains are complex carbohydrates. To serve, place 1 lettuce leaf on a slice of bread. , Most people don't just eat plain tuna on bread when they want a tuna sandwich. Only 1 tablespoon of mayonnaise can add 49 calories and 4.9 grams of fat. To keep your sandwich low in calories and fat, pick fresh tuna or tuna canned in water. The RDA for niacin is 14 milligrams for women and 18 for men. Your healthy tuna sandwich recipe will provide many of the vitamins and minerals you need each day. A traditional tuna sandwich contains lettuce and other vegetables for more flavor and a crispy texture. Visit the writer at www.JodyBraverman.com. The recommended daily allowance (RDA) for protein, according to the Food and Nutrition Board, is 46 grams for women and 56 grams for men. For variety, add cucumber or tomato slices, raisins, chopped apples or fresh chives to each sandwich. Mayo Clinic College of Medicine and Science, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, Mayo Clinic Healthy Weight Pyramid Servings, FREE book offer – Mayo Clinic Health Letter, Advertising and sponsorship opportunities, 2 cans (6 ounces each) unsalted white tuna packed in water, drained. Three ounces of tuna contain 17 percent of the RDA for men and women. However, these rich dressings contain fats that add hidden calories to your sandwich. Due to the mercury content in canned tuna, this sandwich shouldn't appear on your menu more than once or twice a week. any of the products or services that are advertised on the web site. Keep things interesting by creating a gourmet tuna fish sandwich. During processing, the grain remains intact, with its bran, germ and endosperm. Tuna canned in oil offers 49 percent and 40 percent of the RDA for women and men, respectively. The secret ingredients are the curry and Parmesan cheese! A sandwich made with whole-grain bread contains 6 grams of fiber as well as other essential nutrients such as B-vitamins and the minerals selenium, potassium, and magnesium. Top with 1/4 of the tuna mixture and another slice of bread. © Copyright 2020 Hearst Communications, Inc. LIVESTRONG.com may earn compensation through affiliate links in this story. Packing in protein is essential for health. The mayonnaise, dressing, mustard, pepper and other seasonings are then added. As a group, B vitamins aid energy and metabolism. Simple substitutes for mayo and nutrient-rich add-ins can make your healthy tuna sandwich just as delicious. With all this variety, you'll never get bored with a healthy tuna sandwich. Mayo Clinic does not endorse any of the third party products and services advertised. Tuna fish is high in B vitamins, including niacin and B12. Add … Two tablespoons of lowfat Greek yogurt have only 20 calories and 0.5 grams of fat. Try sliced boiled eggs for a little extra protein, fresh spinach leaves or sliced tomatoes. See our safe care and visitor guidelines, plus trusted coronavirus information. Refined grains, however, are not a good a source of nutrients — although they may be fortified — and without the fiber, the carbohydrates in the refined grain bread can lead to blood sugar spikes. 2020 Mercury, which is naturally found in the environment and also comes from air pollution, is a toxic substance that can cause immediate and long-term poisoning. Leaf Group Ltd. It should not be Busy people are always on the hunt for meals that are both quick and healthy. Refined grains, on the other hand — which includes white bread — have been stripped of at least one of a grain's components: bran, germ or endosperm. I have never tasted another tuna salad quite like this one, and it has been my favorite recipe for tuna salad for many, many years. Terms of Use The Mayo Clinic recommends using low-sodium, canned tuna that is packed in water. For a healthy tuna sandwich, choose a substitute for fatty mayo, and use whole grain bread. However, be aware that labels that say "gourmet" or "tonno" can contain as much mercury as canned white tuna. And don't forget the toppings, which are a chance to add more nutrition to your sandwich. Vitamin B12 is necessary for healthy red blood cell production, neurologic function and the synthesis of DNA. Tuna canned in oil has a little more protein, with 22.5 grams per 3 ounces. However, some varieties are packed in vegetable oil and contain excess salt. Whole Grains Council: What's a Whole Grain? Canned white tuna, or albacore, has the highest levels of mercury, and the Environmental Defense Fund warns that women shouldn't eat more than three 6-ounce servings each month and men shouldn't eat more than three 8-ounce servings each month. Add the celery, lemon juice and mayonnaise and stir well. Fluctuating blood sugar levels can lead to fatigue, moodiness, food cravings and hunger. Tuna fish is also a good source of phosphorous, a mineral necessary for healthy bones, energy production and cell signaling. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Last, high-fiber foods fill you up better than low-fiber foods, which can help you control your calorie intake and your body weight. But unless you're trying to lower your carb intake, there's nothing wrong with bread in moderation. She is completing her Master of Science in nutrition with a focus on the dietary needs of oncology patients. Ditch the mayonnaise for a healthier option that's just as tasty. Your tuna sandwich may be more exciting than you think. With these high-flavor ingredients, even a smaller portion serves up plenty of satisfaction. Switch up your tuna sandwich recipe and add slivered almonds, chopped scallions, olives, chopped apples, kale or Swiss chard. Serve: Serve tuna salad on toast, either open faced, or in a regular sandwich with lettuce and … The RDA for B12 is 2.4 micrograms for both men and women, and a serving of tuna provides nearly 100 percent. While tuna is healthy, the level of mercury in it is not. Bread is often demonized, especially among low-carb dieters. A tuna sandwich typically contains mayonnaise and mustard or salad dressing to make it creamy, add flavor and keep the bread and tuna moist. A traditional tuna sandwich contains lettuce and other vegetables for more flavor and a crispy texture. Copyright Policy Usually it's mixed with mayonnaise — often a lot of mayonnaise. This content does not have an Arabic version. Fat-free mayonnaise adds sodium, so use unsalted canned tuna to keep the total amount of sodium down. Are Peanut Butter & Banana Sandwiches Healthy? Mayo Clinic does not endorse companies or products. The Mayo Clinic recommends using fat-free mayonnaise or sandwich spread. Greek yogurt is thick, rich and creamy, just like mayo, but a lot lower in calories and fat.

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