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When we talk about healthy eating, we tend to think about nutrients, dietary recommendations or the ideal diet. In reality, however, nutrition is far more complex. We know which foods we should be eating more often, yet incorporating them into our daily routines is not always easy.
Fish is a good example. Scientific evidence has consistently shown its benefits for cardiovascular, cognitive and metabolic health. Even so, fish consumption continues to decline across much of Europe. The reasons are varied. Cost, lack of time to cook, convenience and even concerns about food safety often influence our everyday food choices more than we care to admit.
From a nutritional research perspective, promoting healthier eating habits is not simply about telling people what they should eat. It also means understanding the barriers that prevent healthier choices and finding practical ways to overcome them.
Among today’s nutritional challenges, one of the most significant is the insufficient intake of marine omega-3 fatty acids. These fatty acids—EPA and DHA—play essential roles in the body and have been associated with better cardiovascular and cognitive health.
Yet most people across Europe fail to achieve the recommended intake levels. At the same time, fish consumption continues to decline, particularly among younger generations.
This raises an important question: how can we make it easier for more people to include fish in their diets on a regular basis?
When we think of fish, we often picture a fishmonger’s counter or a freshly prepared meal. But everyday eating rarely reflects that idealised image.
Today’s consumers increasingly look for foods that are not only nutritious but also convenient, affordable and easy to fit into busy lifestyles. This is where tuna occupies an interesting position.
Tuna is one of the most widely consumed fish species in Europe and provides an accessible source of high-quality protein, marine omega-3 fatty acids, vitamin D, vitamin B12, iodine and selenium. Its versatility also makes it easy to incorporate into a wide variety of meals, from simple salads to more elaborate dishes.
This is not about replacing other fish species, particularly those naturally richer in omega-3, such as mackerel or sardines. Rather, it is about recognising that dietary adherence is a key factor in nutrition. After all, even the healthiest food can only deliver benefits if it becomes part of our regular eating habits.
Nutrition often focuses on what we should eat, but much less attention is paid to how healthier choices can realistically become part of everyday life.
How do we help people follow healthy dietary advice over the long term? How do we make healthier choices easier when time is limited or household budgets are under pressure?
Canned tuna offers some interesting answers. Its long shelf life, widespread availability, minimal preparation requirements and relatively stable price help remove several of the barriers that often limit fish consumption.
From a public health perspective, this is particularly relevant. Improving the nutritional quality of people’s diets depends not only on making healthy foods available, but also on ensuring they are accessible and practical for everyone.
At AZTI, we have spent many years developing precision nutrition tools capable of tailoring dietary recommendations to each individual’s characteristics and nutritional needs.
No two people have the same nutritional requirements, eating habits or lifestyles. This is why the future of nutrition lies in more personalised, evidence-based dietary guidance.
When it comes to fish, this means helping people identify the species and consumption frequencies that best suit their individual circumstances, balancing nutritional benefits with personal preferences and food safety considerations.
Because today the question is no longer simply which foods are healthy, but how we can help people make them part of their everyday lives.
The transition towards healthier diets must also be compatible with a more sustainable food system.
Within this context, fish remains a key component of dietary patterns strongly supported by scientific evidence, including the Mediterranean diet. Thanks to its accessibility, nutritional value and suitability for modern lifestyles, tuna can help narrow the gap between dietary recommendations and what people actually eat.
Ultimately, the most effective nutritional strategies are not necessarily the most complex. They are the ones that successfully translate scientific knowledge into eating habits that people can maintain over time.
That is where research has a vital role to play: helping make the healthy choice the easy choice.
