A traditional tuna fish sandwich is a quick and simple standard school lunch. Rich in omega-3 fatty acids, tuna has tremendous health benefits. However, how you prepare the tuna for your child’s lunch is critical to the overall health and nutritional benefit of the sandwich.
Problem: If you prepare tuna fish like your mom used to make it, you are probably combining the fish with a whopping tablespoon of mayonnaise. Jarred, commercial mayonnaise found in the grocery store is high in fat and often contains sugar and preservatives. Including this highly processed spread in the sandwich ingredients makes tuna go from fabulously healthy to not so healthy. Plus, jarred, commercial mayonnaise does not contribute a single healthy vitamin to your child’s daily food intake.
Solution: Mash tuna with a ripe avocado to give your child’s sandwich a creamy texture and the benefit of added nutrients! Avocados, filled with heart-healthy fat and hunger-busting fiber, will keep your child full until snack time and contribute to the maintenance of their overall health.
Buying Tip: Choose tuna canned in water instead of oil. The oil adds unnecessary fat to the fish.
- Veggie delight. Add in a variety of any chopped veggies your child likes; now you have a new creamy spin on tuna salad that is packed full of goodness.
- Experiment with salmon. Broaden your child’s palate beyond tuna and try a canned salmon and avocado sandwich.
- Family fun. Make the sandwich preparation a family activity and encourage your children to mash the avocado into the tuna. Kids who are active participants in their food prep are more likely to be curious about what they put in their bodies.