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Tuna is An Almost Perfect Food

Food Fitness to Nourish Your Body

No matter what type of diet you follow, tuna is an almost perfect food. Plus, it's an inexpensive and easy to prepare source of important nutrients.

Steak of Tuna is An Almost Perfect Food

Tuna is high in protein and low in fat and calories when compared with other proteins.

The majority of products from the popular Chicken of the Sea, are saturated fat-free, have no more than one gram of fat per two-ounce serving when packed in spring water (only 60-70 calories), and only three to six grams of fat when packed in delicious canola oil (only 90-110 calories).

Canned Tuna A low-fat, high-protein product is a great beginning to a nutritious meal.

If you're a runner, bodybuilder or athlete of any kind, you need to know the benefits of making tuna a regular part of your training diet. As you know, protein's amino acids are an essential building block for strengthening and maintaining muscles, repairing damaged tissues and boosting energy levels.

Daily Protein Requirement

Just 4 ounces of tuna can supply around half your daily protein requirement (about the same as 2 cups of black beans). Plus, it's full of heart healthy omega-3 fatty acids. Eat 4 ounces of canned light, water-packed tuna twice a week if you're a runner.

Unlike carbohydrates, which cause an insulin spike that soon leaves you tired and hungry, protein stabilizes blood sugar levels, keeping your appetite in check and your energy levels high.

Plus, tuna and related high-protein foods are very low in fat, meaning that you can snack on a can of tuna throughout the day without having to worry about adding excess pounds.

As the date of an athletic contest nears, the low-sodium varieties of tuna become even more critical, giving your body the energy you need without the water-retaining sodium found in many other foods.

Cleaner Tuna

White or Albacore Tuna is not clean. Most canned white or albacore tuna contains up to three times the mercury of light tuna and is lower in omega-3s than canned salmon. But if you refuse to give up your go-to salad topper, choose a brand that sources low mercury tuna and uses BPA-free lined cans, like Wild Planet.

Light Tuna is clean tuna. Light tuna is lower-mercury skip-jack tuna. It contains fewer calories than white or albacore tuna, has less sodium and has more vitamin B12, selenium, and iron. Safe Catch Elite Wild Skipjack is a great pick. It comes in a BPA-free can and every tuna has been tested to ensure low mercury.

Quick Tuna Salad

Toss 1 cup mixed greens with 1/2 cup sliced grape tomatoes, 1/2 cup sliced cucumber and 1/2 cup shredded carrots. Top with 3/4 cup canned tuna (water packed), 1 tablespoon olive oil, 1 tablespoon fresh lemon juice. Add in 1 tablespoon shaved Parmesan. Nutrition information: 376 calories, 43g protein, 13g carbohydrates, 4g fiber, 6g sugars, 18.5g fat, 3g saturated fat, 245mg sodium.

Tuna Salad Tip. Add a dash of soy sauce and sprinkle chow mein on your tuna salad to give it a new twist.

Quick Tuna Melt

Canned Tuna Combine 1/2-cup canned tuna in water (drained) with 2-tablespoons fat free mayonnaise, 1/4-cup grated carrots and 1/4-cup finely chopped celery. Spoon into a 6-inch (1 ounce) whole-wheat pita with 2-tablespoons shredded low-fat Swiss cheese. Warm in toaster oven until cheese melts.

Tuna Melt Two

Buy 2-cups tuna salad from the deli, spread it over English muffin halves, top each with a tomato slice and a slice of Swiss cheese. Broil six inches from heat five minutes or until cheese melts. Serve with suggestions: Baked potato chips and a packaged green salad.

Tuna Bites

Cut one English cucumber into 1-inch rounds. Scoop out centers with spoon to form shells. Mix one drained (3-ounce) can water-packed tuna, 1 tablespoon low fat mayonnaise, and 1 chopped scallion in cup. Spoon into shells. Makes six to seven tuna bites.

Tuna Casserole

Mix one can (10-3/4 ounces) condensed 98-percent fat free cream of celery soup (undiluted) and 1-cup of 1-percent milk until smooth. Add one can (6 ounces) drained water-packed albacore tuna, 1-cup uncooked elbow macaroni, 1-cup frozen green peas, 1/2 cup chopped green onions and 3/4 cup reduced-fat sharp cheddar cheese; mix well. Pour into 2-quart baking dish. Cover; refrigerate overnight. Microwave, covered, on high 15 to 17 minutes or until bubbly. Uncover; sprinkle with 1/4 cup cheese and let stand five minutes or until cheese is melted. Serve with suggestions: Crisp lettuce wedges and reduced-fat salad dressing. Add sourdough bread. For dessert, top canned mandarin orange sections with toasted coconut.

Tuna is one of the tastiest, most nutritious, natural athletic supplements you can find!

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