(NC) Taking a moment to stop and think about your eating habits is one of the best ways to ensure you are getting the best nutrition. But between work, home and play, it can be difficult to find the time and energy to really understand healthier choices and to determine whether we're getting the nutrients we need.

“One of the best ways to make sure you eat a healthy diet, even when you are super busy, is to plan ahead,” said Tina Stewart, a registered dietitian in product development for Loblaw Companies Limited. “Take a couple of hours on the weekend to prepare a few healthy meals for you and the family—double the portions to make it last for more than one meal.”

Tina Stewart offers this quick and easy nutritious recipe for lunch:

Tuna melt sandwich

A childhood favourite, this recipe has been re-imagined in a more health-conscious way. Out with the mushy white bread and processed cheese slices, in with the multigrain thin bagels and spinach. A source of fibre, iron and vitamin A, this meal option tastes great too.

Measure:

• 3 tbsp (45 mL) finely chopped red onion

• 2 cups (500 mL) packed baby spinach leaves, chopped

• 5 tbsp (75 mL) PC Blue Menu mayonnaise type dressing

• 1 can (170 g) PC wild albacore flaked white tuna in water, drained

• 1/8 tsp (0.5 mL) freshly ground black pepper

• 2 PC Blue MenuThins multigrain bagels, lightly toasted

• 2/3 cup (150 mL) PC Blue Menu light triple cheddar shredded cheese

Instructions:

1. Preheat oven to 425°F (220°C). Line a baking sheet with foil.

2. In a bowl, combine red onion, spinach, mayonnaise, tuna and pepper. Use a fork to mash mixture until mayonnaise is evenly distributed.

3. Place toasted bagel halves on baking sheet. Divide tuna mixture among bagel halves. Top evenly with cheese.

4. Bake in centre of oven for 5 minutes or until cheese is melted. Turn broiler to high and broil for 2 to 3 minutes or until cheese is bubbling and starting to brown. Serve with a salad, if desired.

Makes 4 servings

Per serving: 250 calories, fat 11 g, omega 3 polyunsaturates 0.8 g, sodium 440 mg, carbohydrate 20 g, fibre 3 g, protein 18 g

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