A recipe for healthy tuna salad sandwiches – Tik Tak Tips
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Soups, salads & Dinner

A recipe for healthy tuna salad sandwiches

From Pixabay

Ingredients for preparing tuna salad sandwiches:
2 cans of unsalted white tuna in water, filtered
1/2 cup chopped celery
1 teaspoon lemon juice
1/3 cup fat-free mayonnaise
4 lettuce leaves
8 slices of whole wheat bread

Dietitian notes:
The sandwich is fast food that is loved by many people. It is an ideal solution for this food for people who work in places where food is not available.
Many ingredients can be inserted into the sandwich, and they can be high in calories and fat and low in healthy nutritional value if we don’t choose smart and healthy options.
Tuna sandwich, breakfast, dinner or supplying to work is balanced, full of protein, and it is advised to eat it regularly as tuna is an alternative to cheese and milk from the group of proteins.
To reduce the calories in this recipe for people concerned with weight reduction or maintaining, they can eat more vegetables and use less mayonnaise.

Tuna salad sandwiches and diabetics:
In this recipe, the bread is the one that affects the sugar level. It is advised to pay attention to the number of slices of bread eaten, as one slice equals 15 grams of starches, that is, one meal.
A sandwich like this makes up almost two servings of carbohydrates. It is always recommended to include vegetables for these meals to help balance the sugar.
Use brown bread (whole grains) that contains fiber that is satiated for a longer time, and increase the proportion of these fibers by increasing the amount of leafy vegetables for vegetables such as lettuce, watercress, and cabbage.

Tuna salad sandwiches and heart patients:
For heart patients, they can enjoy this dish in a healthy way and low in salts, fats, and calories, by not adding any sources of salt, such as: Not to add the added sauces, which usually contain a high amount of salt that increases high blood pressure.
It is a good idea to replace preserved tuna with high-salt vegetable oil with tuna preserved in water, knowing that tuna is a very rich source of omega and necessary to maintain heart health. It is usually preferred to choose “white tuna” such as Albacore and herring because it contains more than others on omega.
Reducing the amount of fat by using a small amount of mayonnaise and increasing the amount of vegetables.
Focus on leafy vegetables, vegetables such as lettuce and watercress, because they contain important minerals for the safety of the heart and arteries, such as potassium and calcium.

Tuna salad sandwiches and pregnant women:
For pregnant women, you can enjoy this dish, which is a good source of protein, with its animal and plant types, which are necessary for cell growth and damaged compensation.
You can also diversify the filling with several possibilities, including milk and dairy products, tahini and others, while reducing the percentage of salts.
Green leafy vegetables such as lettuce and watercress are a very rich source of folic acid, which is necessary for the mother and her fetus, especially in the first months of pregnancy.


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