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FISH
YOURGUIDETO
WHAT’S ON OFFER?
TUNA
Tuna comes in spring water, oil,
or in fl avours like chilli to enhance
the taste. Overall, tuna in spring
water tends to have the lowest
amount of kilojoules and salt.
Tuna in oil can be a good
choice, but some brands contain
as little as 3.5 per cent olive oil
(the rest is usually sunfl ower oil).
Some manufacturers even add
coconut oil to tinned fi sh — but
this oil is high in saturated fat, so
always check the ingredients list.
Sodium content varies a lot
between brands, especially the
fl avoured options, so look for
varieties with fewer than 400mg
of sodium per 100g. Lighter
fl avours like lemon or smoked
tuna have less sodium than rich
fl avours like tomato and onion.
Instead of buying fl avoured
canned fi sh, you’d be better off
opting for a plain variety, adding
your own fl avouring with fresh
herbs, spices and vegetables.THREEREASONSTOGOFISH!
Packedwithprotein
Cannedfishisanexcellentsourceofprotein,
witharound15gofproteinpackedintoasmall
95gcan(aboutthesameastwoeggs).Proteinis
keyformaintainingleanmusclemass,anditalso
hasasatiatingeffect,soitkeepsyoufeelingfull.Goodfortheticker
Oilyfishlikesalmon,sardinesandsometypes
ofcannedtunacontaintheheart-healthyomega-3
fats,EPHandDHA.Thesefatsarealsogoodforyour
brainandhaveananti-inflammatoryeffect.Richinnutrients
Fishprovidesarangeofmicronutrients—such
asenergisingiron,andzinctosupportyourbody’s
immunesystem.ItalsocontainsvitaminB12,which
isessentialforyourheartandnervoussystem.W
hether you’re busy at work, or on the go at
home, canned fi sh is a convenient option
to drop into a sandwich or salad for lunch.
Not only is it quick and cost-effective, it’s incredibly
nutritious too. But with alarming new reports about
the mercury content of canned fi sh, you might be
wondering if it’s worth it. Here’s what to know.82 healthyfoodguide.com.auhfg SHOPPING