Baby Greens & Tuna Super Salad | Toned & Fit

Baby Greens & Tuna Super Salad

Tuna is loaded with vitamins and nutrients, low in saturated fat, and is an excellent source of protein.

10 Nutrition Facts About Tuna

  1. Protein: Tuna boasts 23g of protein in a 3 & 1/2 oz serving.
  2. B Vitamins: Water-soluble B Vitamins found in tuna help build and maintain red blood cells, increase the rate of metabolism, strengthen the immune system, and keep your skin glowing.
  3. Immune System: Tuna is an excellent source of selenium, an antioxidant that helps to improve the function of the immune system.
  4. Weight Loss: Tuna is high in Omega-3’s. Omega-3 fatty acids stimulate a hormone called Leptin. Leptin improves the body’s metabolism and helps regulate both body weight and food intake. Tuna is also low on the glycemic index (GI) and is low in both calories AND fat.
  5. Heart Happy: Eating tuna can increased your heart rate variability (HRV) which is a measure of heart function.
  6. Heart Happier: Studies have found that a moderate and healthy consumption of tuna can lower the risk of heart disease. Tuna helps improve the ratio of HDL (good fats) to LDL (bad fats) in the body.
  7. Heart Happiest: Two servings of tuna a week can help lower Triglycerides. Triglycerides indicate the amount of fat being carried through the blood stream. High Triglycerides is usually associated with high levels of LDL. Long story short? You want lower Triglycerides, low LDL (bad fats), and higher HDL (good fats).
  8. Blood Pressure: All of the above equals a lower blood pressure. Tuna helps maintains a healthy BP.
  9. Stroke: Studies show that adults who include 1-4 servings of fish as part of their regular diet have a 27% lower risk of stroke.
  10. Cancer: Tuna and other fatty fish have been shown in studies to reduce the risk of breast cancer in test subjects who ate it regularly.

Baby Greens & Tuna Super Salad


  • Handful of mixed baby greens
  • 1/2 Can Tuna
  • 1 Hardboiled Egg, Sliced
  • 1 Medium Carrot, Shredded or Chopped
  • 1/2 Avocado, Diced
  • 2 Tbsp Feta Cheese
  • 1/4 Cup Raw Broccoli, Chopped
  • 2 Tbsp Red Wine Vinegar (or your favorite dressing)


  • Rinse and dry your greens. Place in bowl.
  • Top with 1/2 Can Tuna, Sliced Egg, Shredded Carrot, Avocado, Feta Cheese, Broccoli, and sprinkle with vinegar.
  • Bon Appétit

Leave a Reply