As time passed, and as meat from other species-primarily poultry-became more popular, these were added to the inspection regulations (Poultry Products Inspection Act of 1957). The Federal Meat Inspection Act of 1906 was established to ensure the wholesomeness of what was considered “red” meat species (beef, swine, sheep, goat, and horse). Jargon still exists in the meat industry because it is an “ancient craft” and some of these terms are still considered the most appropriate. These population groups should avoid high-mercury fish.A host of meat terms (some considered jargon) have been created for scientific, regulatory, day-to-day industry needs, and consumer communication. For this reason, pregnant and nursing women and young children should limit low-mercury fish - including canned light tuna, salmon, Pollock, catfish, cod, tilapia, and shrimp - consumption to 8 to 12 ounces per week, suggests the U.S. Mercury is toxic when consumed in large amounts. While tuna - and tuna salad when prepared in a healthy way - is packed with nutrients and heart-healthy, certain population groups should limit tuna intake because it's a source of mercury. For example, add dried cranberries, walnuts, pecans, sliced almonds, or chopped-up grapes, apples, celery, carrots, radishes, or cucumbers to add fiber to tuna salad. To help reduce the sodium content of your tuna salad, try using plain soy yogurt, plain nonfat yogurt, or silken tofu instead.īecause tuna and mayonnaise - the two main ingredients in tuna salad - don't provide fiber, adding fruits, nuts, or cut-up vegetables to your recipe will give it that extra boost of fiber. For example, 1 tablespoon of light mayonnaise contains just 36 calories - but generally 125 milligrams of sodium. Using light mayonnaise instead of regular mayonnaise in your tuna salad significantly cuts calories, and choosing mayonnaise substitutes helps reduce sodium.
Mayonnaise is a source of vitamin K, but does contain about 90 milligrams of sodium per tablespoon. Some brands also contain olive or safflower oils as ingredients. Common ingredients in mayonnaise include soybean oil, eggs, salt, vinegar, and lemon juice. The good news is that the majority of fat found in mayonnaise is from heart-healthy mono- and polyunsaturated fats - including omega-3 fatty acid alpha-linolenic acid (ALA). Therefore, the more regular mayonnaise you add to your tuna salad the higher in calories it will be.
So if you're trying to reduce the sodium in your diet, try low-sodium varieties of canned light tuna instead.īecause regular mayonnaise is a fat, it's high in calories - containing about 95 calories in just 1 tablespoon. A 3-ounce portion of canned light tuna generally contains about 210 milligrams of sodium. Tuna is also a good source of iron, niacin, vitamin B-12, and iodine. A 3-ounce portion of canned light tuna contains just 73 calories, but provides almost 17 grams of dietary protein. Tuna is a high-protein food and rich in omega-3 fatty acids - including docosahexaenoic acid (DHA) and eicosapentaenoic (EPA). The way you prepare tuna salad determines how nutritious it is. The two main ingredients in tuna salad are generally canned tuna and mayonnaise - however, you can substitute other ingredients for regular mayonnaise. Tuna salad is packed with nutrients, and can be fairly low in calories depending on how you prepare it.
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