Tuna Salad Sandwich
Preparation time: 10 minutes
Ingredients
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Preparation
Open tuna can and drain. In a bowl, mix together tuna and sour cream. Add onions and corn, and gently mix. Season to taste.
Divide tuna salad into 2. Scoop one half of tuna salad onto a slice of bread. Spread to evenly coat. Add optional garnish (tomatoes, cucumbers, lettuce, etc. if using. Top with other bread slice.
Nutrition Tip
To complete your lunch add a granola bar and a piece of fruit.
Why is this recipe nutritious?
| Nutrition Facts | |||
| Per 1 serving (1/2 of the recipe) | |||
| Amount | % Daily Value | ||
| Calories 328 | |||
| Fat 7 g | 12% | ||
| Saturated 3.0 g | 16% | ||
| + Trans 0 g | |||
| Cholesterol 42 mg | |||
| Sodium 736 mg | 29% | ||
| Carbohydrate 37 g | 12% | ||
| Fibre 4 g | 16% | ||
| Sugars 4 g | |||
| Protein 27 g | |||
| Vitamin A | 3% | Vitamin C | 3% |
| Calcium | 7% | Iron | 15% |
This recipe is a good source of iron. It contains 3 mg (15% of your daily need) of iron per serving, mostly from tuna. Iron is a major component of red blood cells, is a key component of hemoglobin, and is involved in oxygen transport. Iron can be found in many foods including meat, eggs, tofu, fortified breads and cereals, dried fruit, and legumes . Recommended daily intake is 18 mg for females and 8 mg for males (19-50 years of age).
This recipe is a great source of protein, mostly from tuna. Protein is needed for growth, maintenance and body repair. Good sources of protein are: meat, fish, dairy products, eggs, beans, lentils, nuts, seeds, soy, etc. Protein needs are individualized, however most healthy adults need about 0.8 to 1.0 grams of protein for every kilogram of a healthy body weight. If you are a male weighing 85kg (187lbs) you would need about 68-85 grams of protein every day.
Nutrition Tip
If you are following a low sodium diet, get a lower sodium can of tuna.
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Nutrition Tip #12
Omega 3 fats are heart healthy fats that are important in brain development. They can also reduce the risk of heart disease, and may improve your immune system. To get enough omega 3 fatty acids, eat fatty fish such as salmon, Atlantic mackerel, sardines, herring and rainbow trout at least twice a week.
Insurance Coverage
Health insurance companies generally provide coverage for nutrition counselling. Check with your private insurance provider for coverage on services provided by a registered dietitian.
CONTACT INFORMATION
Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2
Tel: (647) 533-5511
Email: nutritioncheck@live.ca
Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2
Tel: (647) 533-5511
Email: nutritioncheck@live.ca