The Secret About Tuna: Why Dietitians Love It

Tools

Story Updated: Aug 14, 2013

(NewsUSA) - Do you know how good omega-3 fatty acids are for you? Among other benefits, omega-3s help reduce the risk of heart disease and may support your memory as you age. The American Heart Association actually suggests people eat fish rich in omega-3s -- including tuna and salmon -- at least twice a week.

Tuna is known as a slimming super food. It's also full of lean protein and nutrients, such as selenium, vitamin D, niacin and B12.

"The 'slimming secret' is its protein content," says registered dietitian Dawn Jackson Blatner, who contributes to Fitness Magazine. "Tuna is a lean protein and an excellent source of omega-3 fatty acids. Protein helps you feel full, and preliminary research suggests that omega-3s may decrease the amount of fat your body stores."

Blatner recommends controlling portion sizes with StarKist's line of single-serve tuna pouches. "A 3-ounce portion of tuna in water has less than 100 calories and provides 16 grams of protein and about 100 percent of your daily value of omega-3s," adds Blatner.

For another way to incorporate the nutrient-rich fish into your diet, try this tuna pasta salad recipe.

LEMONY PASTA SALAD

Adapted for StarKist by

Fitness Magazine

Preparation: 15 minutes

Cook: 10 minutes

Number of servings: 4

5 ounces farfalle

3 (2.6 oz) pouches StarKist Flavor Fresh Pouch Albacore White Tuna

3 tablespoons extra-virgin olive oil

1 teaspoon finely grated lemon zest, heaping

1/4 cup fresh lemon juice

1 teaspoon minced garlic

1/2 teaspoon Dijon mustard

1/2 teaspoon sugar

1/2 teaspoon salt

1/4 teaspoon black pepper

1 15-ounce can cannellini beans, rinsed and drained

1 cup grape tomatoes, halved

2 cups baby arugula

1/2 small red onion, thinly sliced

4 teaspoons grated Parmesan

1. Cook farfalle according to package directions. Drain, rinse under cold water and drain again.

2. Drain tuna and transfer to a small bowl. Break into rough chunks, drizzle with 1 tablespoon oil and toss gently.

3. In a large bowl, whisk together lemon zest and juice, remaining oil, garlic, mustard, sugar, salt and pepper.

4. Add farfalle, beans, tomatoes, arugula and onion to bowl; toss well to combine. Add tuna; toss gently. Top each serving with 1 teaspoon Parmesan.

Check out StarKist on Pinterest for more delicious summer recipes.

Add a comment

Name:

Comment: 250 Characters Left

WBNG and its affiliated companies are not responsible for the content of comments posted or for anything arising out of use of the above comments or other interaction among the users. We reserve the right to screen, refuse to post, remove or edit user-generated content at any time and for any or no reason in our absolute and sole discretion without prior notice, although we have no duty to do so or to monitor any Public Forum.

Featured Professional

Physical Therapy & Chiropractic

Southern NY Physical Therapy and Chiropractic PLLC

With many years of biomechanical correction, strength, and nutritional training and education under our belt we have treated many patients with conditions ranging from whiplash to scoliosis to herniated discs. We have had stunning success with these conditions and many others. Patients seeking treatment at Southern New York Physical Therapy & Chiropractic are assured of receiving only the finest quality care, because we have a genuine concern for your well-being and long-term health. Please refer to our technology page for further information. Our clinic recognizes this new technology can help many patients who have had little success with other conservative treatment. Spinal Decompression has been the most important medical advance in the non-surgical, non-invasive treatment of back pain in the past 10 years. This FDA cleared Spinal Decompression technology is presently being utilized by neurologists, orthopedic surgeons, chiropractic physicians, family physicians, pain specialists, and physical therapists across the United States, Canada, Europe and Asia. We now can help patients that prior to Spinal Decompression would have had to live in pain for the rest of their lives. They come to us when other treatments have failed to give them relief.

With many years of biomechanical correction, strength, and nutritional training and education under our belt we have treated many patients with conditions ranging from whiplash to scoliosis to herniated discs. We have had stunning success with these conditions and many others. Patients seeking treatment at Southern New York Physical Therapy & Chiropractic are assured of receiving only the finest quality care, because we have a genuine concern for your well-being and long-term health. Please refer to our technology page for further information. Our clinic recognizes this new technology can help many patients who have had little success with other conservative treatment. Spinal Decompression has been the most important medical advance in the non-surgical, non-invasive treatment of back pain in the past 10 years. This FDA cleared Spinal Decompression technology is presently being utilized by neurologists, orthopedic surgeons, chiropractic physicians, family physicians, pain specialists, and physical therapists across the United States, Canada, Europe and Asia. We now can help patients that prior to Spinal Decompression would have had to live in pain for the rest of their lives. They come to us when other treatments have failed to give them relief.