In this special six-part series, dietitians from SingHealth Community Hospitals (SCH), a member of the SingHealth group, share healthy and easy-to-prepare breakfast recipes to help you start your day right.

Tuna and corn sandwich (10-minute preparation time)

The tuna and corn sandwich is a well-balanced breakfast which consists of carbohydrates, proteins, good fats and fibre.

Corn and whole meal bread contain fibre. Fibre will fill your stomach and make you less hungry for the day, helping you to manage your overall energy intake.

If you have diabetes, fibre can help to release glucose slowly to your bloodstream and lets you control your blood sugar levels better.

Tuna is also a good source of protein which is important to maintain muscle mass, especially for the elderly and helps to prevent sarcopenia (gradual loss of muslce mass due to ageing).

Besides that, tuna is also rich in Omega-3 fatty acid, an anti-inflammatory substance that reduces the risk of cardiovascular diseases.

This recipe for tuna and corn sandwich provides essential vitamins, minerals and nutrients such as iron, Vitamin B, fibre and folate in order to maintain health and vitality.

Ingredients and preparation steps

Ingredients (for 4 servings)

8 Slices whole meal bread

​1 Can of light tuna mayonnaise

​2 Tablespoons corn

​1/2 Sliced Japanese cucumber

​1 Tablespoon fresh lemon juice

​Pinch of pepper

Steps

1. Combine tuna, corn, and lemon juice in a medium bowl. Season with pepper to taste and mix well.

2. Place 1 slice of bread on to a plate and spread ¼ of tuna and corn salad evenly on top.

3. Place sliced cucumbers on top of filling and finish with another slice of bread. Cut at a diagonal to make 2 triangles.

4. Repeat steps until remaining tuna, corn salad and bread are used up.

Watch the video below!

 

Power of a well-balanced breakfast

A well-balanced breakfast can give you more energy throughout the day, improve concentration, better weight management and also has certain health benefits to type 2 diabetes and heart diseases.

Ref: K21