A tuna sandwich can be a nutritious and flavorful addition to any meal. The nutrition of this sandwich depends on the quality of the ingredients used. When making a tuna sandwich, it is important to focus on whole-grain breads, low-sugar condiments and tuna that is packed in water, as opposed to oil. By selecting healthy ingredients, a tuna sandwich can provide optimal nutrition for the body.
Fiber from Whole Grains
Your choice of bread is important when making a nutritious sandwich. According to the Mayo Clinic, whole-grain breads are healthier alternatives than their white-flour counterparts. The Mayo Clinic states that a slice of white bread generally contains 66 calories and 0.6 g fiber. In contrast, a slice of whole-grain bread may contain 69 calories with 1.9 g fiber. The calories are comparable, but the whole-grain option packs much more fiber. Whole grains have not had the bran removed from the grain, making them a good source of fiber. Fiber works to help you feel full longer, which can prevent overeating and contribute to steady energy levels. Using whole-grain bread as the base of a tuna sandwich can boost its nutritional profile.
Protein
The body needs protein to help repair cells and make new ones. According to HealthyTuna.com, your body takes the proteins in the food you eat and breaks them down into amino acids. These amino acids are then combined to form new proteins for important body functions. Most adults require two to three servings of protein-rich food per day. One serving is the equivalent of 3 oz. fish. According to HealthyTuna.com, a serving of canned tuna is lower in total fat, saturated fat and cholesterol than an equivalent serving of beef, pork or lamb. The USDA says that a 3 oz serving of canned tuna in water can provide 21.68 g muscle-building protein.
Omega-3 Fats
According to the USDA, tuna is an excellent source of omega-3 fatty acids. Omega-3 fatty acids are essential for many body processes, including normal growth and development. They are not produced by the body, and therefore they must be consumed through the diet. According to HealthyTuna.com, fish is a rich source of omega-3's, especially naturally oily fish like tuna. HealthyTuna.com says that canned white albacore tuna contains nearly three times the amount of omega-3 fatty acids of canned light tuna.
Vitamins and Minerals
According to the Mayo Clinic, adding vegetables to the daily diet can reduce the risk of heart disease. Vegetables are a good source of vitamins and minerals that are important for a healthy body. Eating more vegetables may also reduce the amount of high-fat foods you consume. When making a nutritious tuna sandwich, adding spinach or kale can boost your intake of vitamin and minerals.
Condiments
The nutritional profile of a tuna sandwich depends on the type of condiment used. According to the Mayo Clinic, salt may be hidden in many sauces and dressings. Eating a lot of salt may contribute to hypertension and increased risk of heart disease. It is recommended that low-salt or no-salt foods be used instead of higher-salt versions. Instead of choosing regular ketchup or condiments, you should choose low-salt or reduced-salt versions. This can be applied to most condiments including mustard, relish and mayonnaise. Mayonnaise, which is often mixed with canned tuna, is also high in fat but is available in low-fat and nonfat versions.
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