Q: hi mike , this is the sandwich i eat for breakfast and i want to ask you if its healthy : i eat 2 slices of toast bread with less than 40 grams of tuna which the packaging says it contains 0.1 fat topped with 2 slices of tomato and 1/4 cup of chopped lettuce. the only problem is that is it true that the tuna i eat at less than 40g could only contain 0.1 fat , by the way the tuna is white meat tuna in spring water

A: It's a good meal and tuna really is almost completely fat-free, but I would make couple recommendations. One is to use whole-wheat bread instead of white. The other thing is that it sounds like you're trying to avoid all fats and that is not actually a good idea. There are healthy fats just like there are healthy carbs and a completely fat-free diet is not healthy or sustainable.

Healthy fats include olive oil, avocadoes, ground flax seed, flax and fish oil, dry-roasted nuts and seeds, natural almond and peanut butter, egg yolk. Do NOT use oils in cooking -- that ruins their healthy qualities and turns them into an unhealthy food. Fats are also found in meats and fish and those are OK too (especially fish fats are quite healthy) in moderation -- just choose lean meats and no fried stuff.

As far as your specific breakfast, you can add healthy fats to it by slicing a hard-boiled egg or two into the sandwich while maybe only using half of the tuna can instead of the whole thing. Or you can even add a little bit of mayo to tuna (mayo is not particularly healthy but I think OK in small portions).