As a breastfeeding mama, I try to keep an eye on my diet as best as possible. I try to limit caffeine, cut down on sugar, eat lots of fruits and vegetables because I know that whatever I eat, my son will receive. Fish contains vital nutrients such as Omega-3 fatty acids, proteins, vitamins and minerals such as iron. Those nutrients help to foster healthy development. The 2015 Dietary Guidelines for Americans recommend that women who are pregnant or nursing eat 8 to 12 ounces a week of a variety of low-mercury seafood.
Tuna is higher in Omega-3s and nutrients that most other fish, but the FDA advises no more than 6 ounces of canned albacore (“white” tuna) a week due to mercury concerns (canned light tuna is okay though). The American Pregnancy Associate recommends the “Safe Catch” brand of tuna as the company undergoes rigorous testing – they screen each wild tuna for their mercury levels.
I never had canned tuna growing up. To be honest, before I started breastfeeding, the most exposure I had to canned tuna was when my mom would buy it as a treat for the cats. Living on the coast and being the granddaughter of a fisherman, our seafood was always freshly caught and prepared. Spoiled, I know. But I’ve learned to enjoy canned tuna over the past few months.
Another company that I use on a regular basis for my salmon and tuna is Vital Choice. They preserve the freshness of their sustainable harvested Alaskan salmon and northwest Pacific seafood by cleaning and flash-freezing it within hours of harvest. The fisheries are certified sustainable by either MSC or the State of Alaska. Vital Choice is also a “B Corp” meaning that they have to meet rigorous standards of social and environmental performance, accountability, and transparency. Use this link and enter “LEANCHOICE” at checkout for 10% off your order!
If you’re looking for recipe inspiration on using canned tuna, you are in luck! I’ve compiled 12 ways to use canned tuna below from some of my favorite bloggers.
Ashley over at Big Flavors from a Tiny Kitchen has a super simple TABLET Sandwich (Tuna, Avocado, Bacon, Lettuce, Egg, Tomato) that she says even her 6 year old enjoys!
Looking for a healthy, gluten free dinner recipe? Check out Sharon’s Roasted Zucchini Tuna Melts at The Honour System.
As a mom of three young children, I know that Samantha of My Kitchen Love understands the need for a quick meal. Her Sustainably Caught – Spicy Tuna Tostadas are a fresh way to use canned tuna.
Denise of My Life Cookbook has an amazing and vibrant Low Carb Tuna Spring Roll Salad that is a great way to fit a rainbow of foods in your diet.
I fell in love with Amy’s Tuna and Potato Cakes. She runs Healthy Little Foodies and so many of her recipes are perfect for baby-led weaning but the whole-family can enjoy them as well.
Artichokes are rich in antioxidants which assist in detoxifying the body and helps to aid constipation and indigestion. I love artichokes but rarely include them in my diet. Patty at The PKP Way has a great way to use canned tuna and artichokes! Check out her Tuna Stuffed Grilled Artichokes.
Craving something with a bit of spice? Jenny at Honey and Birch has a recipe for Jalapeno Tuna Stuffed Tomatoes that is simple to make!
Kalyn at Kalyn’s Kitchen has a Tomato Salad with Avocado, Tuna, Cilantro and Lime that is dairy-free, gluten-free, low-glycemic, Paleo, Whole 30, and South Beach Diet friendly (whew)!
I love Mediterranean flavors. Heidy at McCallum’s Shamrock Patch recently shared a Tuna and Orzo Salad that is packed with great ingredients!
Linda and Christina are a mother and daughter team that run 2 Cookin’ Mamas. They posted a Easy Hot Tuna Dip that would be a perfect recipe when you are looking for something creamy, cheesy, and a little naughty.
This recipe roundup wouldn’t get complete with a recipe for a tuna burger or a tuna noodle casserole, now would it?
Patti from Hearth & Vine has a Tuna Noodle Casserole recipe that is made with a homemade sauce!
Also, make sure you check out Rosemary at An Italian in my Kitchen’s recipe for Healthy Delicious Best Ever Tuna Burgers.
So let’s say that you don’t like fish or are vegan. Sources of omega-3 fatty acids for vegans include:
- flaxseed oil
- rapeseed oil
- soya oil and soya-based foods (like tofu)
- WALNUTS (my personal favorite)
What is your favorite way to get those omega-3s?