Tuna packs a nutritional punch!

It offers protein, iron, vitamin D, vitamin B-12 and omega 3. If you are pregnant, you must eat tuna and other high mercury fish in moderation, but that doesn’t mean you have to completely avoid it.

Pregnant and nursing mothers may eat up to 12 ounces of canned light tuna or other low mercury fish a week.  Canned Albacore tuna has higher mercury so it is only advised to eat 6 ounces a week. It’s also important that tuna is fully cooked and not raw, health experts advise.

If you are pregnant, the omega-3 fatty acids in tuna also help your baby grow, especially in the development of your baby’s brain.

The TexasWIC Program

Tuna is a 100% WIC-approved item.

Texas WIC is a special supplemental nutrition program for Woman, Infants and Children. To find out if you qualify, visit an Austin Area WIC Clinic. You can also shop nutritious WIC-approved foods at a Lone Star Family Market location.

WIC Inspired Recipe 

There are plenty of ways to eat your weekly serving of tuna, whether it be a classic salad sandwich or wrap. The recipe below makes for a great sandwich, or can be enjoyed plain. Here’s the recipe that uses WIC-inspired ingredients:

SKILLET TUNA PATTY MELTS

3 cans of tuna

4 potatoes, peeled

1 tomato, sliced

1/3 head of lettuce

1 avocado

Vegetable oil

Dash of salt, pepper

Boil potatoes until cracked. Mash potatoes. Drain 3 cans of tuna. Add tuna into the boil of mashed potatoes. Mix together. Add three eggs, dash of salt and pepper. Mix until combined. Form patties in your hand. Add oil to the pan. Cook patties on medium heat. Serve with lettuce, tomato and avocado.

Enjoy while hot!