According to the book, “Eat This, Not That,” choosing light over white or albacore tuna can cut calories, sodium and mercury intake. Nutrition experts recommend limiting consumption of albacore tuna to no more than 6 ounces per week due to its higher mercury content. Children and pregnant women are advised to avoid albacore tuna altogether.

Worse choice: StarKist Solid White Albacore Tuna in Water

(½ can, 56 grams)

75 calories, 2 g fat (0.5 g saturated fat), 225 mg sodium

Better choice: StarKist Low Sodium Chunk Light Tuna in Water

(½ can, 56 grams)

50 calories, 0.5 g fat (0 g saturated fat), 60 mg sodium

“Eat This, Not That” by David Zinczenko, published by Rodale Books, offers comparisons between supermarket foods and restaurant options.

— Markian Hawryluk, The Bulletin