52. You assume all canned tuna is equal nutritionally after draining
THE RESULT: You may not get as many healthy fats.
THE FIX: Tuna varieties offer varying amounts of omega-3s. Albacore, a widely available species labeled “white meat tuna,” has the most: 1.1g in a 4-ounce serving packed in water and 0.5g in the same amount packed in oil. Since omega-3s are oils, they don’t disperse when the fish is packed in water, so these beneficial fatty acids remain in the fish when the water is drained. But when packed in oil, the fish’s natural oils intermingle with the packing oil, so some of the omega-3s are lost when the fish is drained. For maximum omega-3 benefits, choose tuna canned in water. To make sure you’re making a sustainable choice, buy canned tuna that has been troll- or pole-caught in U.S. waters.