Why add Tuna to your Diet

I love tuna but have only eaten it from a can.  Many times I've read or heard that the type of tuna doesn't matter, its all the same.  Apparently not.  

This information is from Very Well Fit.

Benefits of Canned Tuna

The nutritional value of canned tuna speaks for itself.

When packed in water, a 6.5-ounce can of tuna contains:

144 calories

Two grams of fat

No saturated fat

No carbohydrates

No sugar

32 grams of protein

412 grams of salt (18 percent of the recommended daily value)

15 percent of the recommended daily value of iron

For those on a low-salt diet, there are even versions that offer 25 percent less sodium.

Health Benefits of Tuna

The omega-3 fatty acids found in tuna are known to promote good heart health. According to the American Heart Association (AHA), these essential fats can help decrease triglycerides in the blood, lower the risk of arrhythmia (irregular heartbeats), and slow the buildup of plaque in the arteries. Because of this, the AHA recommends that you consume at least two servings of fish per week.

With the being said, the amount of omega-3 fatty acids in a three-ounce serving can vary significantly based on the type of fish consumed. Among the tuna varieties, both fresh and canned:

Fresh bluefin tuna offers 1,000 to 1,500 milligrams.

Canned white albacore tuna offers 500 to 1,000 milligrams.

Canned light tuna offers 200 to 500 milligrams.

Fresh skipjack tuna offers 200 to 500 milligrams.

Fresh yellowfin tuna offers 200 milligrams or less.

Tuna Mac and Cheese

Yes, Tuna Mac and Cheese and it is so good.  Click on the link to view the recipe.

Pasta Salad

The Forgotten Pasta Salad.
This dish is something I ate at least a couple of times a week when I was young and stretching money.  It's also a dish that I had simply forgotten about.  I had forgotten how easy it is to make, how good it actually tastes, and how many flavors you can create by changing just one or two ingredients.  You can use just about any pasta you might like or have on hand.  For my salad on the right I cooked my pasta, drained it and while it was still hot I added a little butter.  To this I threw in a couple of chopped boiled eggs, black olives, diced dill pickles, one small can of drained tuna and just a little mayo.  Now how simple is that?  And cheap too because 1 cup of small pasta makes enough for 3-4 meals.  You can add pimentos for color and taste.  Change the pickles to sweet relish.  Top with some French fried onions just before eating.  Add some chopped onions and/or bell peppers.  Just go through your refrigerator and Think With Your Taste Buds while you create your own pasta salad.  Oh yeah, you can eliminate the mayo and use a little of your favorite salad dressing instead.  This is a great way to get kids to be creative by allowing them to help you come up with the ingredients.