Every family deserves nutritious meals — affordable, versatile, and most importantly, delicious. For 125 years, Brunswick® has been delivering healthy and flavourful canned seafood to over 50 countries, including those in the Caribbean.
A healthy lifestyle starts with a balanced diet. And a balanced diet is incomplete without nutrition-packed fish.
Top 4 Health Benefits of Canned Fish.
Seafood is a nutritional powerhouse, loaded with protein, iron, minerals, and vitamins that build and repair our body tissues. No wonder fish is a key component of the Caribbean Six Food Groups.
Heart Health
Fish is packed with Omega-3 fatty acids, the heart-protective ‘good fat’ that promotes healthy blood vessels, guards against cellular damage, and supports healthy cholesterol levels, ensuring your heart stays happy.
Cancer Protection
Seafood is rich in Selenium, a vital mineral that protects cells from damage. Research suggests that Omega-3s in seafood may help prevent the development of cancer cells.
Weight Management
Fish is high in protein, and it is a satisfying macronutrient that helps curb overall calorie intake by keeping you full longer. It preserves muscle mass during weight loss and even boosts calorie burning while you’re at rest.
Longevity
Diets rich in seafood are linked to longevity. Seafood helps reduce the risk of death from major causes, like heart disease. Additionally, the Omega-3 fatty acids in fish support cognitive functions and the proteins repair tissues, decreasing the overall mortality risk.
Nutritional Benefits by Fish Species.
Tuna
Water-canned tuna is a lean source of protein, low in saturated fat, and rich in vitamin B12 and anti-inflammatory Omega-3 fats. It’s a healthy addition to any diet.
Salmon
Salmon is a nutrient-dense, fattier fish. It has high levels of Omega-3 fats, protein, and essential vitamins (B12 and D) and minerals (potassium and iron). These nutrients can help lower blood pressure and cholesterol, and reduce the risk of heart problems. Salmon is high in calories but low in saturated fat, making it a superfood.
Sardines
Sardines are the nutritional unsung heroes. They’re packed with calcium, iron, protein, Omega-3s, magnesium, zinc, and taurine, among others. Sardines may help improve heart health by reducing inflammation and oxidative stress. They’re also the go-to choice for anyone aiming to build strength and muscle.
Mackerel
Mackerel is rich in Omega-3 fats, which help maintain healthy blood pressure and lower cholesterol. They’re also a good source of vitamins B2, B3, B6, B12, and vitamin D. 77% of mackerel’s fat content is unsaturated, making it an amazing heart and brain-healthy option.
The Best Way To Eat Fish.
Too much of a good thing isn’t always a good thing. When it comes to seafood, moderation and variety is key. Incorporate a mix of tuna, sardines, salmon, and mackerel into your diet to satisfy your body’s diverse nutritional needs.
Discover the endless possibilities of fish with our delicious and easy-to-follow recipes.
How To Read Nutrition Facts Label.
To know exactly what you’re consuming when you open that can of tuna, it’s important to understand the nutrition facts label found at the back of every packaged food. Decoding this label helps you make informed choices and achieve your health goals faster.
Here’s a breakdown of what each component means, in the order they appear on the label:
1. Serving Size
The foundation for all nutritional information, serving size tells you the quantity (e.g., 1 cup or piece) or the number of servings in the package.
Pro tip: If you double the serving size, you double the nutritional value.
2. Calories
This shows how much energy you get from a serving, usually listed as total calories or calories from fat.
Pro tip: Keep an eye on this if you’re trying to manage your weight.
3. Nutrients to Limit
Too much of these nutrients can lead to health issues:
Total fat: Includes both saturated and trans fat.
Cholesterol: Key for heart health; too much is harmful.
Sodium: High levels can contribute to hypertension.
Pro tip: Opt for foods with lower percentages of these nutrients for a healthier lifestyle.
4. Essential Nutrients
These are the nutrients crucial for optimal health:
Dietary Fibre: Essential for better digestion.
Vitamins and Minerals: Look for vitamin D, calcium, iron, and potassium.
Pro tip: Foods with high percentages of these nutrients can help prevent diseases.
5. % Daily Value (%DV)
This percentage indicates how much of each nutrient is in a serving.
5% DV or less is low.
6% – 19% is moderate.
20% DV or more is high.
Pro tip: Use this to plan balanced meals, rich in all the good nutrients.
6. Ingredient List
Ingredients are listed by weight, with the most abundant ones first.
Primary ingredients: The first few are the key components of the product.
Unfamiliar ingredients: Often additives, preservatives, and artificial ingredients.
Pro tip: Look for whole foods listed first and avoid products high in additives and preservatives.
7. Additional Information
This includes crucial details like claims and certifications.
Allergen information: Vital if you have food allergies.
Claims: Look for terms like ‘low fat,’ ‘high fibre,’ or ‘gluten-free.’
Certifications: Includes labels like organic or non-GMO.
Pro tip: Claims and certifications offer extra assurance of the product’s quality and sustainability standards.
Let’s Practice!
**Please click the box to reveal the answer
Q1. Let’s start easy. What’s the serving size on the given label?
1.
Q2. If you eat 2 cups, the nutritional value remains the same. True/False.
False — if you eat 2 cups, the nutritional value doubles.
Q3. How many calories are there in the entire container?
300 calories — the product has 150 calories per serving.
Q4. Is the product high or low in saturated fat?
Low.
Q5. The product is moderate in sodium. True/False.
True.
Q6. Is it a good source of dietary fibre, essential vitamins, and minerals?
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