Use fat-free yogurt instead of mayonnaise to make low-calorie tuna salad for breakfast.
Tuna is among the most popular fish in the United States, with the U.S. Department of Agriculture reporting that the average American consumed 2.5 pounds of canned tuna in 2011. Tuna can be a regular snack or part of a lunch or dinner when you are following a diet to lose weight. This nutritious fish can also help you lose weight when you eat it for breakfast, although it is important to remember that no single food causes weight loss.
Eat Breakfast as Part of a Weight-Loss Strategy
A healthy breakfast can help you lose weight and provide the fuel you need for an energetic morning. An article in the February 2002 edition of the journal вЂњObesity ResearchвЂќ describes eating breakfast as a common habit among people who are able to successfully lose weight and keep it off. Eating canned tuna can assist you in developing the habit of eating breakfast because of its convenience. You can store it for months at room temperature and it is ready-to-eat.
Tuna Is Low in Calories
A 3-ounce serving of canned white tuna fish in water contains 109 calories, and a 3-ounce portion of cooked skipjack tuna contains 112 calories. You will lose weight if you eat fewer calories than you consume, and a low-calorie nutritious breakfast can help keep you on track to stay within your daily calorie limits. Some ideas for low-calorie breakfasts with tuna include a Southwestern-style stir-fry with fresh tuna, red and green bell pepper strips and onion slices, and canned tuna served with fresh fruit.
Tuna Provides Protein
The protein in tuna can help you lose weight. Each 3-ounce serving of canned white tuna in water provides 20 grams of protein, or 40 percent of the daily value, and a 3-ounce serving of cooked fresh skipjack tuna provides 24 grams of protein. Having protein at breakfast helps keep you full for longer after your meal so you can more easily make it to your next planned meal or snack without feeling hungry. Make a high-protein breakfast by scrambling egg whites with canned tuna and vegetables, such as spinach and mushrooms or tomatoes and zucchini.
Choose tuna canned in water instead of oil to save calories. A 3-ounce serving of canned tuna in water has 109 calories, while the same portion of tuna canned in oil has 158 calories. Avoid high-calorie tuna recipes, such as tuna casserole with pasta and cheese or mayonnaise-based tuna salad. A cup of tuna salad has 383 calories. Instead, make tuna salad with fat-free plain yogurt or sour cream and diced celery, chives and red bell peppers. Mercury is an environmental contaminant in some seafood products. The maximum amount of tuna you should eat depends on the average amount of mercury in canned tuna and your body weight. The Environmental Working Group suggests that a 150-pound woman limit tuna consumption to 4.7 ounces of albacore tuna and 13.7 ounces of light tuna per week.