Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
One 6-ounce can solid white or light tuna in water, drained and flaked
1 small carrot, shredded (about 1/2 cup)
3 tablespoons light canola mayonnaise
Salt and pepper
Combine the tuna, carrot, mayonnaise, and salt and pepper to taste in a medium bowl and mix well.
To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack "scoopers" in separate containers.
Nutrition Information per Serving: 200 calories, 9g fat (0.5g saturated, 1.5g omega-3), 530g sodium, 6g carbohydrate, 1g fiber, 20g protein, 90% vitamin A
Kitchen Notes
• In 2004, both the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advised women of childbearing age, pregnant women, nursing moms, and young children to avoid large predator fish including shark, king mackerel, tilefish, and swordfish. The reason: potentially high levels of mercury, a harmful toxin. The advisory also recommended limiting albacore (“white”) tuna to one 6-ounce can a week. No limits were set for canned light tuna, considered a low mercury fish (FYI, other popular low-mercury fish include shrimp, salmon, catfish, and pollock). It’s fine to give white tuna to kids occasionally, but, if they love tuna and eat it a lot, consider the light variety instead.
• Plastic containers are ideal for packing school lunches and snacks. They keep foods fresh, help parents keep on eye on appropriate portion sizes for their kids, and work wonders when it comes to making food look yummy and appealing.
