Tuna Talk

1. Tuna is a fairly generic name for a variety of species of fish. In the United States, any canned "white" tuna must be albacore, whereas "light" tuna can include skipjack, tongol, bigeye or yellowfin.

2. Medium cans of tuna used to weigh in at 6 ounces, but due to economic factors they now weigh 5 ounces. That missing ounce means the macros are different, so read the label of your favorite brand to recalculate your protein intake.

3. Replace the light mayo in your tuna salad with reduced-fat (2%) Greek yogurt, which is high in protein and lower in fat. To boost the protein even more, mix in a chopped hard-boiled egg. Add grated carrots for crunch and scoop the salad into celery stalks for a low-carb snack or lunch.

4. A 5-ounce can of solid white albacore tuna contains 160 calories, 22 grams of protein and 8 grams of fat. A 5-ounce can of chunk light tuna contains 100 calories, 22 grams of protein and 1 gram of fat.

5. Most of the fat in albacore tuna is healthy omega-3 fatty acids. Increasing your intake of this type of fat is associated with increased fat-burning and enhanced recovery.