Tuna Sandwiches

I have a tuna sandwich for breakfast and lunch every day. And, each day I use a 12 oz can, which is the equivalent of two “normal size” 6 oz cans of tuna. So, that gives me 32g protein per sandwich.

In the past, I used to add sliced tomato and sometimes even avocado to the sandwiches as well, but I’ve stopped doing that for now. So, my sandwich creation is fairly simple: tuna + low-fat mayo + rye bread.

Just yesterday, Julie offered a suggestion that she had read in a magazine. According to the magazine, by mixing tuna with mayo, the saturated fat of the mayo tends to counteract the good effects of the omega-3 fats in the tuna. As a substitute, the article recommended trying a mustard-based vinaigrette instead.

Why they recommend a mustard-based vinaigrette, I have no idea. Maybe the authors just happen to like mustard-based vinaigrettes and wanted to pass along the suggestion. At any rate, the important part is that the dressing contains monounsaturated fats (such as olive or canola oils). So, in that sense, I suppose that any dressing would be just as good (assuming that it also had no saturated fat).

As I mentioned, I use low-fat mayo and, of its 2g fat per serving, only 0.5g of that is saturated fat. So, in my case, I’m not sure how large the benefit would be. However, there’s a chance that using a vinaigrette may be even more tasty than mayo anyway. So, next time I go out for groceries, I may just pick some up.

Come to think of it, I have some Wish-Bone “Just 2 Good” Blue Cheese dressing in fridge (with just 2g fat per serving, as the name implies). And, sure enough, it has no saturated fat per serving. Mmm — tuna sandwich combined with the power of blue cheese…