Canned tuna is a staple in many kitchens. It is protein-packed, inexpensive, and can last for several years in your pantry.

Despite these benefits, you may be wondering whether canned tuna is actually healthy and how much is safe to eat.

This article discusses the nutritional content of canned tuna, as well as the potential benefits and downsides of eating it.

Tuna has many varieties. However, overall it is an excellent source of protein that is low in fat and calories.

Whether canned tuna is packed in oil or water can affect its nutritional content. Canned tuna packed in oil tends to be higher in calories and fat than canned tuna packed in water (1, 2).

The following table compares key nutritional information between 1 ounce (about 28 grams) of three different types of tuna: fresh, canned in oil, and canned in water (1, 2, 3).

Overall, canned tuna tends to be higher in sodium than fresh. However, the number of calories and amounts of total fat and saturated fat depend on whether the tuna is packed in oil or water.

Nutrient content can vary between brands based on how tuna is packed, so it is best to check the label.

Canned tuna packed in water may be higher in docosahexaenoic acid (DHA) (4).

DHA is a type of omega-3 fatty acid that is particularly important for brain and eye health (5, 6).

Additionally, both fresh and canned tuna are good sources of several essential vitamins and minerals, including vitamin D, selenium, and iodine (1, 2, 3).

Both water-packed and oil-packed tuna are good sources of protein and low in saturated fat. However, canned tuna packed in oil tends to be higher in calories and total fat.

There are many benefits of eating canned tuna.

In particular, it is an inexpensive source of protein.

It also keeps for a long time. Some brands can last for 25 years in your pantry.

If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein.

Diets that are high in protein have been associated with benefits for weight loss, including increased feelings of fullness and reduced cravings (7, 8).

Despite being low in fat, tuna is still considered a good source of omega-3 fatty acids (1, 2, 9).

Omega-3s are essential dietary fats that are beneficial for heart, eye, and brain health. Fish is considered an important source of these healthy fats in the diet, though you can also get omega-3s from plant foods (10, 11).

As a result, the Dietary Guidelines for Americans currently recommends that adults consume 8 ounces (227 grams) of seafood per week (12).

Eating canned tuna is an easy way to increase the omega-3s in your diet.

The types and amounts of fats can vary depending on the type of canned tuna you choose, so read the labels if you want to compare brands (1, 2, 12).

In addition to healthy fats, canned tuna is also a good source of several vitamins and minerals, especially vitamin D and selenium (1, 2).

Finally, despite being canned, many brands of canned tuna are minimally processed, containing only tuna, water or oil, and salt. Some brands may also add seasonings or broth for extra flavor.

Canned tuna is an inexpensive, low calorie source of protein and other important nutrients, including omega-3 fatty acids. Some brands can last for 25 years in your pantry.

The two main concerns when it comes to tuna are mercury content and sustainability.

There are also some potential downsides to canned tuna specifically, including fat and sodium content and the safety of the can itself.

Mercury is a heavy metal that is often present in fish due to water contamination.

Research has shown that high exposure to mercury can cause serious health problems in humans, including impairments to the central nervous system (13, 14).

Because tuna eat other small fish that may already be contaminated with mercury, this metal may collect and concentrate in tuna. Thus, tuna tends to be higher in mercury than other types of fish like salmon or tilapia (15).

The amount of mercury present depends on the type of tuna.

In general, larger varieties of tuna, like bigeye and albacore, tend to be higher in mercury. On the other hand, smaller tuna fish, like light tuna and skipjack, are lower in mercury (15).

As canned tuna typically contains younger and smaller types of tuna, including light and skipjack, it is typically lower in mercury than frozen or fresh tuna filets (15, 16).

Studies have shown that people who consume high mercury fish at least once a week have elevated mercury levels and are more likely to experience fatigue (17, 18).

People should limit their intake of canned tuna made from albacore to one 4-ounce (113-gram) serving per week. This is because it is higher in mercury (19).

Instead, try eating low mercury fish like light and skipjack tuna.

Importantly, research has shown mercury exposure is particularly toxic to a developing childs nervous system. For this reason, caregivers should limit the canned tuna they feed infants and young children (20, 21).

According to the Food and Drug Administration (FDA), children aged 210 can have up to 1 ounce (28 grams) of low mercury fish, including light and skipjack canned tuna, two to three times per week (22).

Health authorities have not traditionally recommended fish intake in infants during the first year of life.

However, some research suggests that earlier exposure is associated with a reduced risk of asthma and eczema (23, 24).

However, there are currently no recommendations for canned tuna intake in infants. Therefore, it is best to ask your pediatrician how much canned tuna you can safely introduce to your baby and at what age.

The FDA recommends that women who are pregnant or breastfeeding avoid fish high in mercury.

Intake of albacore canned tuna should be no more than 4 ounces (113 grams) per week (22).

However, the FDA says it is safe for pregnant and breastfeeding women to eat low mercury fish, such as canned tuna made from light or skipjack tuna (22).

It recommends two to three 4-ounce (113-gram) servings per week (22).

Because tuna is so popular, there is a growing concern that certain types are being overfished.

Western Pacific blue-eye tuna and Indian Ocean yellowfin tuna may be particularly vulnerable to overfishing (25).

Overfishing is a concern because it affects the ecosystems of oceans and can reduce the food supply for populations that depend on these fish as their primary source of protein (25, 26).

The Marine Stewardship Council (MSC) is an international nonprofit organization that provides independent certification to seafood products harvested with sustainable fishing practices.

For a more sustainable option, look for canned tuna products with the MSC certification on the label.

Canned tuna is often higher in salt than fresh tuna. If your healthcare provider has recommended reducing your salt intake, you may want to choose brands that are lower in salt.

Additionally, if you are trying to lose weight, you may want to choose tuna packed in water rather than oil to avoid consuming excess calories.

As for the can itself, some cans contain bisphenol A (BPA), an industrial chemical used in the lining of cans to help prevent the metal from corroding or breaking (27).

While the effects of BPA are controversial, some people are concerned that regular exposure could negatively affect human health and increase the risk of certain diseases (27, 28).

Due to these potential effects, you may want to choose BPA-free cans. However, scientists need to do more research on BPA and its effects on humans.

Finally, always inspect your cans for any signs of spoilage or contamination, such as sharp dents, cracking, leaking, or bulging.

If your cans have any of these signs or the contents have an off smell or color, it is best to throw them out to avoid potential foodborne illness (29, 30).

Look for low mercury varieties like light or skipjack tuna, BPA-free packaging, and certification for sustainable fishing practices.

Canned tuna is a nutritious and inexpensive source of protein.

Because cans of tuna last for several years, they are excellent for stocking your pantry with easy lunches and snacks.

Opt for varieties that are sustainable and low in mercury. To do this, choose products made with light or skipjack tuna and make sure they have an MSC certification on the label.

See the rest here:
Is Canned Tuna Healthy? Nutrition, Benefits, and Downsides - Healthline

'How to avoid weight gain at home' is a question many of us are asking ourselves right now. With a second lockdown already happening in many countries, keeping the waistline from increasing even further will be more and more difficult for many. Getting hold of the best home gym equipment is still a bit tricky but even without those, you can boost metabolism and keep weight gain at bay with the blow weight loss tips.

Managing your weight is beneficial for both your physical and mental wellbeing. With a few simple tricks and lifestyle adjustments, you can make sure the pounds stay off and who knows, you might even shed a few kilos in the process. The fact is, the best way to lose belly fat is to pay close attention to your diet. Not surprisingly, the best way to get a six pack is to eat right (and, to some degree, to workout). And make sure you avoid these 5 types of food too if you don't want to gain weight.

The tips below can be used on their own or you can even combine them as you see fit. Very important, however, is not to overdo it and do vigorous exercising while not eating much at all. That is just plain dangerous and can get you injured in no time. Be sensible and if you had any issues with obesity before or are really unfit, consider talking to a health professional before you implement any drastic changes in your lifestyle.

(Image credit: The Protein Works)

It's really not rocket science: if you don't want to out on weight, you have to stop eating more than your body needs. Even if before the mandatory isolation you have been living a relative sedentary lifestyle, being indoors for 99% of time means you are burning less calories than you used to. And this means you should eat less to adjust to this new lifestyle.

Of course, you can offset the lack of outdoor exercising with indoor exercising but there are other ways to keep the waist slim that doesn't involve gruelling physical activity. And the best of them all is to be more mindful about how and what you eat.

Without trying to convert anybody to mindfulness and being present, try stopping for a second anytime before you raid your cupboard for some food. Ask yourself the question: am I hungry or just bored? Was there anything I was supposed to do before I decided to eat? Something I had to deal with? Unhealthy eating habits often stem from procrastination and us not wanting to deal with the task at hand.

If you are a big fan of fried food, one obvious way to reduce calorie and fat intake is to get one a best air fryer. Air fried food isn't necessarily as delicious as deep- or even shallow-fried, but it does retain a fried/roasted taste and mouth-feel whilst using as little as a tenth of the fat of frying or roasting. We know they're in demand right now, cos they keep selling out.

Ninja Air Fryer that Cooks, Crisps and Dehydrates, with 4 Quart Capacity | On sale for $99.99 | Was $129.99 | You save $30 at AmazonAir fry with 'up to 75 percent less fat' than traditional frying methods. The Ninja Air Fryer has a wide temperature range of 105-400 degrees Fahrenheit that allows you to gently remove moisture from foods or quickly cook and crisp foods, should you want to. Now Under $100 at Amazon!View Deal

(Image credit: Getty Images)

Another way to to eat less is to face how much we eat in general. Considering the amount of processed food we eat, it's easy to count the amount of caloriesand macronutrients (lipids[fat]/carbs/protein) we consume by using apps that scan barcodes of food items and does the adding up for us.

The best known of these apps is MyFitnessPal, but there are many other apps that can do the same thing. Garmin watches can integrate with it o you can see calories consumed vs calories burned on your wrist. Fitbit does a similar thing with its Fitbit Premium service.

By realising just how many calories are in certain food items we eat, we can make more educated decisions about snacking in the future. Can you eat a box of Jaffa cakes in one sitting? That's 450 'bad' calories consumed and to burn it off, you would have to do an hour of HIIT workouts. Which you probably won't.

(Image credit: Puriton)

A 2012 research called "Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial" came to the following conclusion: "participants who substituted protein for fat lost, on average, 0.33 kg per 6-months during Phase I and 0.07 kg per 6-months during Phase II per 1% increase in protein." Also, "increased intake of fruits and vegetables was associated with weight loss in Phases I and II: 0.29 kg per 6-months and 0.04 kg per 6-months, respectively, per 1-serving increase."

'Phase I' referred to an initial 6 month weight loss phase, while 'Phase II' 30-month weight loss maintenance phase. As always, though, we recommend taking these results with a pinch of salt. We are not questioning the validity of the research it was a long-term randomised controlled trial but we also don't recommend getting rid of all the fat from your diet.

However, adding more protein to your diet can curb hunger by making you feel fuller. As well as that, since our bodies haven't got protein reserves, swapping out some bad carbs and fats to protein could help you lose weight and keep it off. Controlling energy intake wouldn't hurt either.

(Image credit: Getty Images)

Even if you don't want to swap out Mars bars for kale and broccoli, you can drastically reduce calorie consumption by only eating in a certain time-window a day. Probably the most popular way is to do intermittent fasting. There are two ways to go about it: either the 5:2 diet or the 16:8 fast diet.

With the 5:2 diet, you restrict calorie intake for two days a week, down to 700-800 calories, while for the rest of the weeks you eat normally. The 16:8 diet is a daily fast, where you eat only in an 8-hour window. With the latter, the most convenient way is to fast while you sleep: have your last meal at around 8 pm, and have the next one at 12 pm the next day. This way, you sleep through most of the fats, making it super easy to do so. Well, somewhat easier anyway.

Wild West Original Jerky, 12 x 35g bags | 21 at AmazonFor a calorie-dense but nutritious snack, nothing beats jerky or biltong cured meat snacks high in protein. This Wild West Original comes in handy 35g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout (13.2g per pack, to be precise), and is gluten free.View Deal

(Image credit: Sundried)

Drinking more water is beneficial for a lot of reasons and now that we are all grounded in our homes, people can't really use the usual excuse not to drink more, which is "I'll need to go to the toilet more often", since the loo is really always available at home (we hope so anyway).

Drinking plenty of water can help metabolism and, most importantly, it can also help you feel fuller for longer. The best combination is eating more fibrous food more vegetables, mainly and drinking plenty of water. Cold-pressed bars are okay as a snack too with lots of water, although they are by nature quite high in sugar.

Low-sugar protein bars and savoury snacks like beef or vegan jerky are a great alternative to chocolate bars as a mid-afternoon snack. Nuts are okay although they are very energy dense (high in good fats) so you should only eat a small portion at the time.

(Image credit: Fitbit)

Although we are stuck indoors, having a fitness tracker or running watch around your wrist can still be beneficial. One of the more casual feature of these fitness wearables is the 'movement reminder' that prompts you, once every hour, to get up and walk for a bit. Now, being in isolation doesn't help but getting off from the sofa periodically can be beneficial for your overall wellbeing nevertheless, even if it is just to have a stretch or to put away some washing.

Fitness trackers and running watches also measure calories burned so you it can adjust your calorie consumption to your calorie expenditure. These devices are not ultra precise but they will give you a good estimate nevertheless.

Fitbit Versa 2 | Sale price 155.03 | Was 199.99 | Save 44.96 at AmazonThe Fitbit Versa 2 is always getting price cuts and is currently 40 off at Amazon UK. See below for the best prices in your country. The stylish Versa 2 features advanced cardio tracking as well as step and sleep tracking, and has Alexa built in. It's not got GPS but, of course, you don't need that indoors anywayView Deal

(Image credit: Tanita)

Just like fitness trackers, bathroom scales the smart scale variety can also measure energy expenditure and tell you how many calories you burn, as well as other deets about your body, like bone/muscle mass and, most importantly, body fat percentage.

They don't even cost the earth either: the Tanita BC-401 body composition monitor is less than 80 and measures 10 different body metrics. Cheaper than getting a Garmin Fenix 6 Pro, for sure, although the Tanita BC-401 won't be that much of a help when it comes to navigating forest trails, unlike the Garmin's offline topographic maps.

Today's best Tanita scales deals

Tanita RD-953 InnerScan PRO

Tanita RD-901 InnerScan PRO...

(Image credit: Fitbit)

HIIT workouts have never really gone out of fashion but they are definitely 'in' at the moment, mainly because they are an effective way to burn calories and can be done indoors, using your bodyweight only, a kettlebell, dumbbells, treadmills, exercise bikes, rowing machines and basically everything you can think off. We have seen a gym water bottle tabata workout before, too.

Should you be considering doing HIIT workouts, we have an article about why should you try HIIT and there is also the Trion app that can generate over a billion different workouts to try at home. And, of course, you can try to follow along the Mike Tyson bodyweight workout, although that certainly won't be a walk in the park.

(Image credit: Vivobarefoot)

Best way to motivate yourself to move more and therefore to burn more calories more efficiently is set up a challenge for yourself. Although you can't leave the house for leisure activities but you still have plenty of options. How about a 30-day push up challenge? Start with doing one on day one and adding one more every day and see if you can keep up with the pace.

Have you got a pull up bar? How about learning how to do pull ups properly? Or mastering chin ups. Don't know what the difference is? Here is a handy article on the subject: chin up vs pull up which one is better for you? If you have an ab wheel knocking about somewhere in the house, you can challenge yourself to actually learn how to use roller properly.

Maybe you can improve your mobility? Improving hamstring flexibility can be quite challenging for some but being more flexible can improve your general comfort levels significantly. Shoulder mobility is also a massive issue among the adult population: get some resistance bands and do two-arm shoulder circles.

How about making your feet more flexible? Having flexible toes can improve balance and alleviate some back problems too. There is an excellent article on the subject at Vivobarefoot: engage your feet with a spot of toega (as in toe-yoga). While you are at it, get a pair of their shoes too, they are light and super responsive too.

Today's best gym & fitness deals - stock checked every 30 minutes

Gym Sweat Towel - Orange...

Knog Rear Plus Light, Black

SKLZ Core Wheels Dynamic...

Fitbit Aria Air Smart -...

Exerpeutic Folding Magnetic...

Marcy Recumbent Mag Cycle...

Bowflex SelectTech 1090...

Measuring Tape for Body 60...

WODFitters Pull Up Assistance...

See the original post here:
How to avoid weight gain at home: 8 home weight loss tips and essential equipment - T3

Banana chips can offer potassium and fibre

Banana chips are surely delightful. They are made by deep frying ripe banana slices in coconut oil or mustard oil. You can season them with salt, red chilli powder and even some sugar to get the desired taste. Homemade banana chips, when cooked in a healthy way, can make for a healthy snacking option. This crispy snack can provide you with potassium, a mineral which is great for blood pressure control. Banana is also rich in fibre, a nutrient that can help you have a healthy digestive system and prevent constipation.

Healthy snacking can help you lose weight effectively. What you eat in-between meals affects your main meals, hunger, calorie intake and how quickly you can achieve your weight loss goals. Eating a nourishing snack which is rich in protein, fibre or healthy carbs can help you stay energetic throughout the day and with time, reduce your appetite.

Also read:Is It Healthy To Eat Bananas With Milk? Here's The Answer From Our Expert

A lot of healthy and nourishing snacks can be prepared at home and stored for a long period of time. Ghee-roasted makhana, roasted black chana, roasted nuts, nuts and seeds trail mix, seasoned puffed rice and seasoned flattened rice are a few healthy snacking options that you can have.

Ghee roasted makhana make for a healthy snacking optionPhoto Credit: iStock

Speaking of banana chips, they too can be a healthy snacking option, however, the same is widely dependent on how you cook them. We speak to nutritionist Nmami Agarwal if banana chips are really a healthy snacking option.

Also read:Holiday Weight: Practice Portion Control, Snack Healthy And Other Tips That Can Help

"The nutritive value of banana chips depends a lot on the method of cooking. If they are deep-fried, it may put an extra load of calories that may surpass the nutritional value of both banana and coconut oil. However, if banana chips are baked or prepared using an air-fryer, with minimal oil- they can be enjoyed sometimes as a part of a healthy diet," she tells DoctorNDTV.

She goes on to add that banana chips can also be baked with some herbs and spices. It can further enhance the flavour and the nutritive value of this delicious sack. "The best way to enjoy your banana chips is to prepare them at home so that you can keep a check on ingredients. Packaged banana chips may have the addition of sugar or usage of sub-standard cooking oil," she informs.

Also read:6 Fibre-Rich Snacks That Can Help You With Weight Loss And Better Digestion

It is also important to note that banana chips are going to have significantly lesser potassium than a whole banana fruit, and more saturated fat. "So make sure to add whole banana fruit in your diet and not just in the form of chips," Agarwal adds.

(Nmami Agarwal is nutritionist at Nmami Life)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Read more from the original source:
Weight Loss: Are Banana Chips A Healthy Snacking Option? Nutritionist Tells - NDTV

BOWLING GREEN, Ky. On Tuesday, double Board Certified Plastic Surgeon, Dr. Bernard Salameh MD, FACS ABPS ASPS, and founder of Salameh Plastic Surgery, Hair Transplant, Medical Spa and Skin Care will appear on the Emmy Award-Winning television show CBSs The Doctors as he surprises a guest on the show with complimentary life changing full body contouring after the guest lost over 400 pounds.

In this episode, The Doctors will feature Justin Wiseman, a 36 year-old from rural Illinois, who has struggled with his weight his entire life. By the age of 5, he was 100 pounds. He eventually tipped the scale at 620 pounds by the time he was 26 years old. He started reaching out to doctors for help, but quickly learned that operating room tables had a 500-pound limit, so he had no choice but to lose the weight on his own.

He made small changes to lose 130 pounds in six months before undergoing bariatric surgery. After three years, he reached his goal weight of 180 and had lost 440 pounds. However, like 85% of those who lose weight, a traumatic life event led him to gain 200 of those hard-earned pounds back.

Since then, he has decided to tackle his food addiction and mental health. He has lost 130 pounds in the past year, with 70 pounds to go until he reaches his goal weight. With his 3-year-old daughter as motivation, he has regained his passion for healthy living and enjoys teaching the benefits of a healthy lifestyle to children.

Inspired by Justins hard work, back story, and dedication to living a healthy lifestyle, Dr. Salameh is donating a series of skin removal and body contouring procedures, at no charge,once Justin reaches his goal weight. Upon achieving his goal weight, Dr. Salameh will work with him to create a custom treatment plan to remove excess skin, caused by extreme weight loss, and fat in the upper body, lower body, and face. Dr. Salameh wants to give Justin his confidence and sense of self being back by giving him the body he has worked so hard to achieve.

After hearing about Justins story and the struggles of weight loss and gain, I knew I had to do something, said Dr. Salameh. He is a true inspiration to many people who can relate to his story and I am just so proud of everything he has accomplished. With this gift, I hope this will give him the motivation he needs to reach his final goal. I cannot wait to change his life.

CBS and The Doctors will continue to follow Justin Wisemans story and transformation over the next year with additional episodes featuring his journey with Dr. Salameh. In addition to his story being covered by The Doctors, you can find behind-the-scenes videos and more on the YouTube channel for Salameh Plastic Surgery.

Read the original:
Dr. Bernard Salameh to appear on CBS Television Distribution's The Doctors - wnky.com