This meal comes together in minutes and is both affordable and delicious. There are so many reasons why I love tuna salad. For one, it relies on panty ingredients I always have on hand: canned tuna and mayonnaise. From there, I spruce it up with whatever crunchy veg I need to use up, preferably onions, carrots, celery or some combination. Last but certainly not least, I add a lot of herbs—a lot, like a healthy handful. This, plus a squeeze of lemon juice, helps brighten up the savory standby for a filling and nutritious lunch.
Is canned tuna healthy?
Canned tuna isn't only delicious. It's also one of the top nutritious convenience foods out there: You get a whole lot of protein in one single can.
"It's an inexpensive source of protein and is relatively low in calories," says Susan Taylor, a registered dietitian in Charleston, South Carolina.
And there's even more to canned tuna. Experts explain tuna benefits and why it's a healthy addition to your diet. Plus, how to shop for canned tuna, how to prepare it, and more.
If you're confused in the canned tuna aisle, you're not alone. Plenty of options exist, and some are better than others.
Batch Cooking Menu: 5 Dishes in Two Hours to Feed You All Week
Have you ever tried batch cooking? It'll help you prep for meals all week long! Discover this week's menu.
"There are a lot of varieties!" says registered dietitian nutritionist Jen Bruning, a spokesperson for the Academy of Nutrition and Dietetics, in Chicago.
"Generally, tuna is a fish to be aware of when it comes to mercury content. Some canned tuna, like albacore, contains more mercury," Bruning says.
"Try looking for skipjack or yellowfin, sometimes packaged as 'light' tuna, which contain less mercury."
And look for water-packed tuna, versus the oil-packed type.
"Be aware of sodium, too," Bruning adds. "While not super high in sodium, canned tuna does have around 200 milligrams per serving. And use salt sparingly with canned tuna recipes."
Albacore vs. tuna
Are you wondering about the differences between albacore and tuna? Well, albacore is one of several types of tuna.
Is Subway Healthy? Here's What You Should Know, According to a Nutritionist
Health.
"It's a large fish, which means it has eaten smaller fish that also contain mercury," Bruning says. "This causes a buildup of mercury over time."
Other types of tuna like skipjack and yellowfin are smaller fish that contain less mercury because they are lower on the food chain than albacore, according to Bruning. Due to the mercury risk, pregnant women, nursing moms, and young children should limit albacore tuna intake.
Different types of tuna differ in terms of nutrition, too.
"Albacore tuna contains 733 milligrams of omega-3 fatty acids per 3-ounce serving," says Jody Bergeron, MS, RN, a critical care nurse for Cape Cod Healthcare in Mashpee, Massachusetts. "This is compared to light tuna, which contains 228 milligrams in the same serving."
The eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega-3s found in fish are beneficial for brain health, heart health, and more.
The #1 Best Canned Tuna to Buy, Says Dietitian
We called in our medical expert board member Amy Shapiro MS, RD, and got some guidance on choosing the best canned tuna to buy.When you do finally crack that lid and dig into the delicacy, your body will thank you. Not only does a single can of tuna cover most if not all of your recommended daily protein intake, but it also has omega-3 fatty acids that help improve your brain and eye function. Clearing your mind and vision while also indulging in a tuna melt? Count us in.
Albacore vs. salmon
People often ask about the differences between albacore and salmon. So here goes: Albacore is a type of tuna, and salmon is, well … salmon. Both are fish.
"The most notable difference between tuna and salmon is omega-3 content," Bruning says.
"Salmon contains a lot more. For this reason, salmon can have a greater cumulative effect on your health when you eat it more often."
Here are the salmon benefits to know.
Bruning notes that salmon also contains more vitamin D, a nutrient of concern for Americans, than tuna. On the other hand, she says, tuna contains more protein per serving due to its being leaner than salmon.
Where canned tuna comes from
The tuna in your can may originate from a variety of places. Most of it comes from the Pacific Ocean—and other fishing sources include the Indian Ocean, the Atlantic Ocean, and the Mediterranean Sea, according to the Colorado School of Public Health. Canned tuna processing plants are primarily located in Southeast Asia.
Americans are one of the top consumers of canned tuna—alongside folks in Japan and the European Union.
The best bed and breakfast in your state revealed
While big chains and business hotels have their place, many people will be looking for smaller, quieter places to stop over on their travels right now. There are hundreds of places to stay in every state, but these small boutique properties and bed and breakfasts all have oodles of charm. Read on to discover the top B&Bs in America and, if you're planning a trip, remember to check state travel advisories and up-to-date information on individual accommodations before you go.
How to shop for canned tuna
You'll find canned tuna packed in either water or oil.
"Bisphenol A (BPA) binds with fat such as oil, so look for BPA-free cans when choosing canned tuna in oil," says Jennifer Fiske, a registered dietitian nutritionist in Dallas-Forth Worth. "If glass packaging is an option, opt for glass."
Choose water-packed tuna when you can to cut down on calories and fat.
And think about how you'll want to use your canned tuna.
"Canned tuna is available as solid or chunk, which tells you if the tuna is in large or flaky pieces," Bruning says. "Solid canned tuna is great on a salad or toast, whereas chunk is easily mixed into pasta or a condiment."
And if you want to choose certified sustainable seafood, look for the Marine Stewardship Council (MSC) blue label on a product's package.
Is canned tuna healthy? Absolutely. You'll get many health benefits from eating canned tuna.
"Tuna provides protein and fat, which are great for helping to balance blood sugar," Fiske says. "Specifically, tuna provides omega-3 fatty acids, which are linked to a myriad of health benefits. Omega-3s in seafood may help lower triglycerides and inflammation and help increase 'good' HDL cholesterol."
Plus, you get a whole bunch of vitamins and minerals from tuna.
"One mineral that may not get as much attention as it deserves is selenium, which helps protect against cell damage," Bruning says.
"Three ounces of canned tuna provides all the selenium that you need in a day. Selenium can also help protect against damage due to mercury intake."
Canned tuna also provides iron, vitamin B12, and vitamin D. There aren't too many go-to food sources of vitamin D around, so this benefit is especially noteworthy.
Canned tuna and disease prevention
Eating canned tuna can help improve your vitamin D and omega-3 intake.
"Adequate vitamin D and omega-3 intake have been linked to helping prevent cardiovascular disease, cognitive decline, some cancers, and diabetes," says registered dietitian nutritionist Erin Pettygrove, owner of NutritionRx in San Jose, California.
And eating seafood like tuna could help you age more gracefully.
"A 2018 study in BMJ looked at the association between blood levels of omega-3s from seafood and healthy aging," Fiske says.
"Participants with higher levels of omega-3s showed healthier aging and decreased risk of chronic disease, as well as serious mental or physical problems. Even though ALA (alpha-linolenic acid) from plants also provides omega-3s, this form did not show the same association with healthy aging."
Canned tuna nutrition facts
Here are the nutrition facts for canned tuna, including the recommended daily values (DVs) for a 3.5-ounce serving:
If you go by the 2020-2025 Dietary Guidelines for Americans, adults should aim for two 4-ounce servings of seafood per week. Many experts recommend eating up to 12 ounces per week.
Science Just Confirmed This Is The Best Method for Weight Loss
According to this study, you can lose weight not by eating less food, but by eating higher-quality food. A dietitian explains how.Thankfully, a new study was published in the American Journal of Clinical Nutrition that highlights exactly what the best method for weight loss is, according to science. According to this study, you can lose weight by limiting heavily processed carbohydrates and focusing on options that contain nutrients like fiber, protein, and healthy fats. In other words, you don't have to eat less food—you just have to eat higher-quality food.
"To take mercury levels into account, albacore tuna would be [a maximum of] about 4 ounces per week, and light tuna would be [up to] about 8 ounces a week," Bergeron says.
A chart from the U.S. Food and Drug Administration (FDA) helps you choose which fish to eat and how often based on mercury content. Canned light tuna is a "best" option, albacore and yellowfin tuna are "good" options, and bigeye tuna is a choice to avoid. Again, this is because of its very high mercury content.
Of course, you have to think about more than just your tuna consumption.
"Also, keep in mind other fish types that you eat—a fish like swordfish is also high in mercury," Bruning says. "Try not to eat two types of high-mercury fish the same week on a regular basis."
Check out the best fish to eat, and the kinds to avoid.
Risks and side effects of canned tuna
Is canned tuna healthy? The main concern with tuna is overdoing it and taking in too much mercury.
"Eating too much of any high-mercury fish on a regular basis can cause a buildup of mercury in bodily tissues," Bruning says.
"This is mainly an issue for pregnant women and young children, as brain development can be affected by mercury. People living in areas contaminated by industrial pollutants will want to take caution with any locally caught fish."
Also, while tuna does boast omega-3s, it doesn't have as much as some other seafood—such as salmon, sardines, and anchovies.
How to eat canned tuna
Give these delicious tuna recipes a try:
30 Easy Canned Tuna Recipes
Tuna Thai Red Curry from Rebecca Pytell, RD
Tuna Avocado Salad from Elysia Cartlidge, RD
Delicious Tuna Salad from Jamie Feit, RD
Tuna Cakes from Shahzadi Devje, RD
Tuna Noodle Potato Chip Casserole from Julie Kay Andrews, RD
Spicy Tuna Bowl from Erica Julson, RD
Now that you can confidently answer the question "is canned tuna healthy," check out the best tuna brands.
Canned Fruits and Veggies Are Convenient—But Are They the Most Nutritious Option?
Here, an expert-backed guide to how this type of produce stacks up to its fresh counterparts. We spoke with two registered dietitians to discuss the advantages and disadvantages to eating canned fruits and vegetables. And, we developed this guide to help you ulyimately find out if canned fruits and vegetables are healthy, and which ones might be best to keep in your pantry to meet your dietary needs.
The coronavirus may live on certain surfaces for days
Covid-19 is still here. And a preliminary study published in the New England Journal of Medicine found that the virus can remain viable for up to 24 hours on cardboard and for two to three days on plastic and stainless steel; though another study in the Journal of Hospital Infection comparing it to SARS and MERS found it may be able to live on glass, metal, and plastic for up to nine days. Bottom line: it's best to disinfect with the following cleaning products and these EPA-registered ones.
Head to your laundry room and grab that bottle of bleach, according to Consumer Reports. Bleach is a great defense against viruses, and it has been a long time cleaning staple in and outside the laundry room. Don't use it straight from the bottle though as that would be way too strong. Instead, mix a solution of ½ cup of bleach to a gallon of water. Use this to disinfect everything in your kitchen from the sink to the floor. You can even soak your child's toys in a bleach mixture of 2 teaspoons bleach to 1 gallon of water, soak for two minutes, then rinse. Make sure you wear gloves when you use the beach, as it can be irritating and drying for your hands. Lastly, don't keep the bleach solution for more than a few days, because bleach degrades some plastic containers.
Head to the medicine cabinet, this time. Per the U.S. Centers for Disease Control and Prevention, common hydrogen peroxide (it should say 3 percent on it) will deactivate the rhinovirus, which is what causes the common cold. Technically, it "produces destructive hydroxyl free radicals that can attack membrane lipids, DNA, and essential cell components." Since the rhinovirus is thought to be more difficult to ax than the coronavirus, it's believed that hydrogen peroxide will work for this as well. Simply pop it into a spray bottle and spray it onto a surface. Let it sit for a few minutes before wiping away.
Not to be confused with the alcohol you have in your bar closet, this is an alcohol solution with at least 70 percent alcohol. No need to dilute it, according to Consumer Reports. It's safe for cleaning every surface but beware of plastics, as it may cause discoloration. Try this bottle, which has more than 99 percent pure isopropyl alcohol.
Spend $500, Pocket $200 Fast with This Top Card
Ad Microsoft
Slideshow continues on the next slide
Soap and water
You've likely been hearing so much about this one already, hopefully, you still have some good ol' fashioned soap remaining. Wash your hands thoroughly, with warm water and soap for 20 seconds. Soap works better than disinfectants if you're attempting to destroy viruses, according to Marketwatch. It does this by dissolving the fat membrane so the virus becomes inactive. Yup, just your regular soap. Make sure you're using a clean towel to dry them. Does washing clothes with soap and water protect against coronavirus? What you need to know.
Contrary to popular social media opinion, homemade hand sanitizer may not work as well as your friends may have you believe. That's because the hand sanitizers you purchase in the store are correctly formulated with more science than simply mixing a little water, aloe, and essential oils, according to Consumer Reports. If you can't get your hands on the real stuff, then simply wash your hands with soap and water. Plus, regular hand sanitizer doesn't last as long as you think.
Pass on the vodka (for cleaning purposes, at least). While alcohol in the percentage range of Isopropyl will do the job nicely, vodka is no match for the coronavirus. Tito's Vodka even tweeted advice: "Per the Center for Disease Control and Prevention, washing hands with soap and water is the best way to get rid of germs in most situations. If soap and water are not readily available, you can use an alcohol-based hand sanitizer that contains at least 60 percent alcohol. Tito's Handmade Vodka is 40 percent alcohol, and therefore does not meet the current recommendation of the CDC." Next, check out our coronavirus cleaning guide.
The post Is Canned Tuna Healthy? 4 Benefits You Should Know About appeared first on The Healthy.
Canned Fruits and Veggies Are Convenient—But Are They the Most Nutritious Option? .
Here, an expert-backed guide to how this type of produce stacks up to its fresh counterparts. We spoke with two registered dietitians to discuss the advantages and disadvantages to eating canned fruits and vegetables. And, we developed this guide to help you ulyimately find out if canned fruits and vegetables are healthy, and which ones might be best to keep in your pantry to meet your dietary needs.
This meal comes together in minutes and is both affordable and delicious. There are so many reasons why I love tuna salad. For one, it relies on panty ingredients I always have on hand: canned tuna and mayonnaise. From there, I spruce it up with whatever crunchy veg I need to use up, preferably onions, carrots, celery or some combination. Last but certainly not least, I add a lot of herbs—a lot, like a healthy handful. This, plus a squeeze of lemon juice, helps brighten up the savory standby for a filling and nutritious lunch. 
Have you ever tried batch cooking? It'll help you prep for meals all week long! Discover this week's menu. 
Health. 
We called in our medical expert board member Amy Shapiro MS, RD, and got some guidance on choosing the best canned tuna to buy.When you do finally crack that lid and dig into the delicacy, your body will thank you. Not only does a single can of tuna cover most if not all of your recommended daily protein intake, but it also has omega-3 fatty acids that help improve your brain and eye function. Clearing your mind and vision while also indulging in a tuna melt? Count us in. 
While big chains and business hotels have their place, many people will be looking for smaller, quieter places to stop over on their travels right now. There are hundreds of places to stay in every state, but these small boutique properties and bed and breakfasts all have oodles of charm. Read on to discover the top B&Bs in America and, if you're planning a trip, remember to check state travel advisories and up-to-date information on individual accommodations before you go. 
We’re going to let you in on a little secret: burgers don’t need to be made out of ground meat. It’s true! Of course, we’re all familiar with beef burgers and turkey burgers, but you can really form a patty out of anything and grill it. If you’re at that point in the summer where you’re really feeling seafood instead of your land-dwelling proteins but still want a burger, these super spicy yet satisfying jerk shrimp burgers will be the surprise hit of the summer. © Kari Heron of Chef and Steward for The Daily Meal Jerk Shrimp Burger Seafood Recipes to Satisfy Pescatarians and Meat Eaters AlikeThe base of these sliders is, of course, shrimp. 
According to this study, you can lose weight not by eating less food, but by eating higher-quality food. A dietitian explains how.Thankfully, a new study was published in the American Journal of Clinical Nutrition that highlights exactly what the best method for weight loss is, according to science. According to this study, you can lose weight by limiting heavily processed carbohydrates and focusing on options that contain nutrients like fiber, protein, and healthy fats. In other words, you don't have to eat less food—you just have to eat higher-quality food. 
Here, an expert-backed guide to how this type of produce stacks up to its fresh counterparts. We spoke with two registered dietitians to discuss the advantages and disadvantages to eating canned fruits and vegetables. And, we developed this guide to help you ulyimately find out if canned fruits and vegetables are healthy, and which ones might be best to keep in your pantry to meet your dietary needs. 
