So, it was lunchtime. I was running between meetings, starving and without lunch. I had a grapefruit, a banana and a bottle of water at my disposal, but needed something more substantial. Short on time, I ran down to the convenience store in the office building and grabbed a tuna sandwich. Yes, it contained more mayo and fewer veggies than what I would have made at home, butatop whole wheat bread and paired with fruitit did the trick.

Why is tuna a good choice? Rich in omega-3 fatty acids and vitamin D, canned tuna adds a protein punch to any meal. Tuna salad gets a bad rep as high-fat, but canned tuna is low in fatits the mayonnaise that adds the fat.

Make it Nutritious:On most days, I would have made my own tuna salad and added more volume by mixing canned tuna with diced celery, onions, pickles, capers, tomato, hard-boiled egg whites, dill weed, low-fat mayo or Greek yogurt, a little mustard and whole wheat pita, salad greens or whole grain pasta. And, yes, tomorrow Ill bring my lunch.

Posted by Rima Kleiner, MS, RD