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WHAT’S in
NA E ATINGGTHUT WAY T HE R I E’VE ALL HEARD OF THE MANY HEALTH BENEFITS OF EATING FISH, BUT HOW IT’S PREPARED CAN TAKE YOUR MEAL FROM HEART HEALTHY TO ARTERY CLOGGING IN A SNAP. WHETHER YOU PREFER YOUR TUNA SALAD AS A HOT TUNA MELT, SPREAD ON CRACKERS OR STUFFED IN TOMATOES, THIS LUNCHTIME STAPLE CAN COME WITH A HIGH CALORIC PRICE.
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WHAT’S IN TRADITIONAL TUNA SALAD? CANNED TUNA: Tuna is a great source of protein and is low in fat. Opt for tuna packed in water. A five-ounce can contains about 100 calories, 2g of fat and 20g of protein. If your salad is made from tuna packed in oil, add 60 calories and 6 additional grams of fat. CELERY: Celery consists of mostly
water, and the small amount used in most tuna salad recipes adds only a negligible amount of calories.
MAYONNAISE: And here is where this potentially healthy meal goes down the drain. A little bit of mayonnaise won’t hurt, but many recipes call for a lot more than a dab, and many commercial restaurants’ tuna sandwiches contain some of the highest fat and calorie counts on the menu. One tablespoon has a whopping 110 calories, 12g of fat and 3g of saturated fat. Factor in that most recipes call for much more than one tablespoon, add some cheese, bread or crackers and your lunch just became a calorie catastrophe!
Sandwich © GMEVIPHOTO; Sub © vitor costa; Yogurt © koosen / Shutterstock.com
THAT?
QUICK BITES
TOTAL DAMAGE IN ONE CUP:
383 19 824 33 g
Calories
A 6-inch tuna sub from Subway has 470 calories, 24g of fat and 20g of protein. You’d have to play tennis for over an hour and 10 minutes to burn off what only took you a few minutes to eat!
mg
Sodium
g
Protein
TO BURN IT OFF: Walk up steps for 50 minutes
HOW TO MAKE IT HEALTHY » Stick with low-sodium tuna packed in water. » Swap out mayonnaise for low-fat yogurt. » For added flavor, try Dijon mustard, lemon juice or relish. » Fill it up with diced veggies like celery, onion, carrot and sweet peppers. » Swap out bread and try lettuce cups or whole wheat crackers.
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Source: nutritiondata.self.com, prohealth.com
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Fat
Peachwave Frozen Yogurt has quickly become a customer favorite with its self-serve treats since opening in January. Located near the new Publix in the Park View Commons plaza on Maricamp Road, Peachwave offers 16 flavors at all times. No-sugar-added, low-fat and lactose-free frozen yogurts are available in addition to the traditional ones. With at least 50 different toppings to choose from, foodandmore / Shutterstock.com you’ll find everything from the expected hot fudge and caramel to more unusual toppings. Create your own sweet concoction by mixing and matching yogurt and toppings, then head to the cash register to get your dish weighed and pay 42 cents per ounce (plus tax). 3035 SE Maricamp Rd., Ocala (352) 694-0978 peachwaveyogurt.com
Tony’s Bar & Grill promises to be one of the coolest new places to hang out in Ocala. Having just opened in the building that once housed Posh, Tony’s (owned by Tony Li of Tony’s Sushi), features 40 beers on tap, billiard tables and 32 televisions. General Valentyn Volkov / Shutterstock.com Manager Jason Luke and Chef Rick Alabaugh have also cooked up an impressive 80-item menu. Open for dinner seven days a week and also for lunch on