Yes, you can eat tuna fish while on Nutrisystem. Select water-packed tuna to limit calories from oil. A half-cup serving counts as one PowerFuel in your meal plan. Tuna offers protein and health benefits, making it a great fit for Nutrisystem’s dietary guidelines. Enjoy it as part of your healthy eating plan.
Nutrisystem encourages incorporating seafood into your diet. Options like canned tuna or fresh tuna steaks offer versatility in meal preparation. You can add tuna to salads, mix it with whole-grain pasta, or create a tuna salad with low-fat mayonnaise. Each of these meals is easy to prepare and fits within the Nutrisystem guidelines.
To keep your meals exciting, you can explore simple tuna recipes. Consider a Mediterranean-inspired dish with olives, tomatoes, and capers. Another option is a spicy tuna wrap using lettuce instead of bread. These recipes provide flavor and nutrition without compromising your health objectives.
As you plan your meals, remember to balance protein, vegetables, and whole grains. Next, we will discuss additional seafood options and their health benefits while on Nutrisystem, providing even more delightful meal ideas.
Is Tuna Fish Allowed on Nutrisystem?
Yes, tuna fish is allowed on Nutrisystem. This popular weight-loss program incorporates various lean proteins, and tuna serves as a healthy option. It is low in calories and high in protein, making it suitable for Nutrisystem’s guidelines.
Tuna is nutritionally beneficial and aligns well with Nutrisystem’s focus on balanced meals. Similar to other lean proteins, such as chicken and turkey, tuna offers essential nutrients with minimal fat. However, it is critical to choose healthy preparation methods, such as grilling or baking, instead of frying. Nutrisystem encourages incorporating canned tuna or fresh tuna into meals, which can be paired with vegetables for added fiber and nutrients.
The benefits of consuming tuna on Nutrisystem include weight management support and convenience. Tuna provides about 20 grams of protein per 3-ounce serving, which helps increase satiety. Additionally, it contains omega-3 fatty acids, which contribute to heart health. According to the American Heart Association, including fatty fish like tuna in your diet can lower the risk of heart disease.
On the downside, some concerns exist regarding mercury levels in tuna. Certain types of tuna, particularly bigeye and bluefin, may contain higher mercury concentrations, which can be harmful in excessive amounts. The U.S. Food and Drug Administration (FDA) recommends limiting consumption of high-mercury fish, particularly for pregnant women and young children, as they may be more vulnerable to mercury’s effects.
To make the most of tuna while following Nutrisystem, consider moderation and variety. Choose lighter tuna varieties, such as skipjack or canned light tuna, which usually have lower mercury levels. Incorporate it into salads, wraps, or mixed with whole grains for complete meals. Combining this fish with fresh vegetables will also enhance fiber intake, making it a balanced component of your diet.
What Specific Guidelines Does Nutrisystem Provide for Seafood?
Nutrisystem provides specific guidelines for seafood consumption as part of its meal plans. These guidelines emphasize the importance of choosing lean sources of protein, including seafood, while monitoring portion sizes and sodium content.
- Recommended seafood types
- Portion sizes
- Sodium content
- Cooking methods
- Potential concerns regarding mercury
These guidelines help individuals make informed choices about seafood while following the Nutrisystem program. Understanding these aspects can enhance the nutritional value of meals and align with health goals.
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Recommended Seafood Types:
Nutrisystem recommends incorporating a variety of seafood into meal plans. This includes lean fish like salmon, tuna, and tilapia. These options are rich in protein and omega-3 fatty acids, beneficial for heart health. Research indicates that consuming fish can lower the risk of heart disease (Kris-Etherton et al., 2002). -
Portion Sizes:
Nutrisystem suggests specific portion sizes for seafood, generally around 3 to 5 ounces. This ensures that calorie intake remains in control while providing sufficient protein. A study by Campbell et al. (2015) indicates that appropriate portion sizes contribute to weight management. -
Sodium Content:
Nutrisystem emphasizes the need to choose low-sodium seafood options. Excessive sodium can lead to high blood pressure and other health issues. Canned seafood, for example, often contains added salt. Choosing fresh or frozen options without added sodium is recommended. -
Cooking Methods:
Nutrisystem encourages healthy cooking methods for seafood, such as grilling, baking, or steaming instead of frying. These methods enhance the nutritional quality of the meal without adding excessive calories or unhealthy fats, as noted in various dietary guidelines. -
Potential Concerns Regarding Mercury:
Nutrisystem advises caution regarding seafood high in mercury, particularly larger fish like swordfish and king mackerel. High mercury levels can pose health risks, especially for pregnant women and young children. The FDA provides guidelines on safe seafood consumption to mitigate these risks (FDA, 2020).
By following these guidelines, individuals can enjoy seafood as part of a balanced diet while adhering to the principles of the Nutrisystem program.
What Are the Nutritional Benefits of Eating Tuna Fish?
Eating tuna fish provides numerous nutritional benefits. Tuna is a rich source of essential nutrients, including high-quality protein, omega-3 fatty acids, vitamins, and minerals.
- High Protein Content
- Omega-3 Fatty Acids
- Rich in Vitamins
- Low in Calories
- Mineral Source
- Potential Mercury Contamination
High Protein Content: High protein content in tuna promotes muscle growth and repair. Protein also contributes to satiety, helping to control appetite. A 3-ounce serving of cooked tuna contains about 22 grams of protein. This makes it an excellent protein source for those seeking to build or maintain muscle mass.
Omega-3 Fatty Acids: Omega-3 fatty acids in tuna provide heart health benefits. These essential fats can lower blood pressure and reduce triglycerides. According to the American Heart Association, eating fish like tuna twice a week improves cardiovascular health.
Rich in Vitamins: Rich in vitamins like B12 and niacin, tuna supports energy metabolism and optimal brain function. Vitamin B12 is vital for red blood cell formation, while niacin helps convert nutrients into energy.
Low in Calories: Low in calories makes tuna a favorable choice for weight management. A typical serving of canned tuna in water contains about 100 calories, making it a filling option without excessive energy intake.
Mineral Source: Tuna is a significant mineral source, particularly selenium and phosphorus. Selenium acts as an antioxidant, while phosphorus supports bone health and energy production.
Potential Mercury Contamination: Potential mercury contamination in tuna raises concerns, especially for pregnant women and young children. Some tuna species, like bigeye and yellowfin, contain higher mercury levels. The FDA recommends limited consumption of high-mercury fish to avoid negative health effects.
How Does Tuna Compare to Other Protein Sources in Terms of Calories and Nutrients?
Tuna compares favorably to other protein sources in terms of calories and nutrients. A 3-ounce serving of canned tuna in water contains about 100 calories. In comparison, chicken breast contains approximately 140 calories in the same serving size, and lean beef has about 180 calories. Tuna is low in calories, making it a good option for weight management.
Nutritionally, tuna is rich in protein. The same 3-ounce serving provides around 22 grams of protein. Chicken breast offers about 26 grams, while lean beef supplies roughly 24 grams. Thus, tuna provides high protein content, which supports muscle repair and growth.
Furthermore, tuna is an excellent source of omega-3 fatty acids, which promote heart health. It also contains important vitamins and minerals, such as vitamin D and selenium. In contrast, chicken and beef have lower omega-3 levels but provide different nutrients like iron and B vitamins.
Overall, tuna stands out as a low-calorie, protein-rich option that offers unique health benefits. It serves as a nutritious alternative to other protein sources while providing essential fatty acids.
What Are Some Easy Tuna Fish Recipes to Try on Nutrisystem?
Tuna fish can be a versatile and healthy option for those on the Nutrisystem meal plan. Several easy recipes incorporate tuna and align with Nutrisystem guidelines.
- Tuna Salad with Greek Yogurt
- Tuna-Stuffed Avocado
- Tuna and Quinoa Bowl
- Tuna Lettuce Wraps
- Spicy Tuna Sushi Rolls
These recipes provide different ways to enjoy tuna while maintaining nutritional balance. Each option features unique flavors and textures, appealing to various tastes. Additionally, they can be adjusted for dietary preferences, such as adding more vegetables or spices.
1. Tuna Salad with Greek Yogurt:
Tuna salad with Greek yogurt allows for a creamy yet healthy dish. It uses canned tuna, Greek yogurt, celery, and spices. Greek yogurt serves as a low-calorie substitute for mayonnaise. According to a 2018 study by the American Journal of Clinical Nutrition, Greek yogurt is high in protein and can help in weight management.
2. Tuna-Stuffed Avocado:
Tuna-stuffed avocado combines healthy fats and protein. This recipe involves hollowing out an avocado and filling it with a mixture of tuna, lime juice, and diced vegetables. The avocado adds creaminess while providing fibers, which can help with digestion. A 2019 report by the American Heart Association shows that avocados can improve heart health.
3. Tuna and Quinoa Bowl:
Tuna and quinoa bowls serve as a nutritious meal option. This dish includes cooked quinoa, canned tuna, cherry tomatoes, and spinach. Quinoa is a complete protein and provides essential amino acids. A study published in the Journal of Nutritional Biochemistry (2017) highlighted quinoa’s benefits in reducing inflammation and supporting metabolic health.
4. Tuna Lettuce Wraps:
Tuna lettuce wraps offer a low-carb alternative to traditional wraps. They use lettuce leaves instead of bread to enclose a filling of tuna and diced vegetables. This recipe appeals to those seeking lighter meals. According to the CDC, consuming more vegetables aids in weight loss due to their low-calorie density and high nutrient content.
5. Spicy Tuna Sushi Rolls:
Spicy tuna sushi rolls present a fun and creative culinary option. This recipe combines sushi rice with spicy tuna, nori, and vegetables. While making sushi at home allows for control over ingredients, it is important to use moderation with rice portions to maintain balance. Research in the Journal of Food Science (2020) indicates that making sushi at home can be a healthy alternative to store-bought options.
These tuna recipes are easy to prepare and contribute to a balanced diet on Nutrisystem. They provide flexibility while allowing for creativity in meal planning.
How Can I Prepare Healthy Tuna Dishes That Fit Within the Nutrisystem Framework?
You can prepare healthy tuna dishes that fit within the Nutrisystem framework by focusing on portion control, nutritious ingredients, and balanced meal components.
To create nutritious tuna dishes aligned with Nutrisystem, consider these key points:
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Choose Light Tuna: Opt for canned light tuna in water. This variety is lower in mercury compared to albacore tuna. A study by the Food and Drug Administration (FDA, 2021) highlights that light tuna contains about 50% less mercury than albacore.
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Control Portion Sizes: Stick to recommended serving sizes, which is typically 2-3 ounces of tuna. This ensures proper calorie management, which is crucial for weight loss. Nutrisystem suggests that a portion of protein should be about the size of your palm.
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Incorporate Vegetables: Add a variety of vegetables to your tuna dishes. For instance, mix tuna with chopped celery, bell peppers, or spinach. The Dietary Guidelines for Americans (USDA, 2020) recommend filling half your plate with fruits and vegetables to increase fiber intake and enhance nutrition.
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Use Healthy Fats: Incorporate healthy fats by adding ingredients like olive oil, avocado, or nuts in moderation. According to the American Heart Association (2019), healthy fats support heart health and can help you feel full longer.
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Flavor Naturally: Season your tuna with herbs, spices, lemon juice, or vinegar instead of calorie-dense sauces. The Journal of Nutrition (Smith et al., 2022) suggests that using herbs and spices can enhance flavor without adding unwanted calories.
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Create Balanced Meals: Ensure your tuna dish includes a balance of protein, healthy fats, and carbohydrates. For example, serve tuna on a whole-grain wrap or with brown rice and vegetables. This combination meets the Nutrisystem guideline of a balanced plate.
By following these steps, you can prepare healthy, delicious, and Nutrisystem-friendly tuna dishes that support your weight loss journey while satisfying your taste preferences.
Are There Any Health Considerations When Eating Tuna Fish on Nutrisystem?
Yes, there are health considerations when eating tuna fish on Nutrisystem. Tuna can be a healthy protein option, but certain factors, such as mercury content and preparation methods, should be weighed to ensure overall dietary balance and safety.
When comparing different types of tuna, such as canned light tuna and canned albacore tuna, the mercury levels vary significantly. Canned light tuna generally contains lower mercury levels, making it a safer choice for regular consumption. In contrast, canned albacore tuna, often referred to as white tuna, has higher mercury levels. The U.S. Food and Drug Administration (FDA) advises limited consumption of albacore tuna, particularly for pregnant women and young children. It is important to choose the type of tuna that aligns with your dietary needs on Nutrisystem.
One major benefit of including tuna in your Nutrisystem meals is its high protein content. A 3-ounce serving of canned light tuna contains about 22 grams of protein, which is essential for muscle repair and satiety. Additionally, tuna is a good source of omega-3 fatty acids, which support heart health. The American Heart Association recommends consuming fish, including tuna, at least twice a week for its cardiovascular benefits.
However, the negative aspect to consider is the potential mercury exposure from consuming too much tuna. High mercury levels can lead to health issues, including neurological problems, particularly in sensitive populations. According to the Environmental Protection Agency (EPA), long-term exposure to high levels of mercury can harm the brain and nervous system. It is crucial to follow recommended guidelines regarding fish consumption to mitigate any risks.
To maintain a healthy balance, consider limiting your tuna intake to a few times a month and opt for canned light tuna over albacore tuna. If you are on a Nutrisystem plan, pay attention to your overall seafood consumption and vary your protein sources. Additionally, consult with a healthcare provider if you have specific health concerns or dietary restrictions. This approach will help you enjoy tuna within a safe and balanced diet.
What Should I Know About Mercury Levels in Tuna?
Mercury levels in tuna can pose health risks due to bioaccumulation in larger fish species. Individuals should be aware of the types of tuna, their mercury content, and recommendations from health authorities.
- Types of Tuna
- Mercury Content
- Health Recommendations
- Vulnerable Populations
- Environmental Impact
Understanding mercury levels in tuna is essential for safe consumption.
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Types of Tuna:
Types of tuna vary significantly in size and species, leading to differences in mercury accumulation. Common types include Albacore, Skipjack, and Yellowfin tuna. Albacore tuna (also known as longfin tuna) is typically larger and contains higher mercury levels. Skipjack tuna, being smaller, tends to have lower mercury concentrations. -
Mercury Content:
Mercury content in tuna varies by species, age, and habitat. According to the U.S. Food and Drug Administration (FDA), Albacore tuna can contain an average of 0.83 parts per million (ppm) of mercury. In contrast, Skipjack tuna averages about 0.16 ppm. These levels can impact dietary choices, particularly for pregnant or breastfeeding individuals. -
Health Recommendations:
Health organizations recommend limiting tuna consumption to manage mercury exposure. The FDA advises that adults can safely consume 2-3 servings per week of lower-mercury tuna, like Skipjack, while limiting higher-mercury types, such as Albacore, to once a week. -
Vulnerable Populations:
Certain populations are more vulnerable to mercury exposure. Pregnant women, nursing mothers, and young children should exercise greater caution. The EPA advises these groups to avoid species with higher mercury levels and focus on low-mercury alternatives to minimize health risks. -
Environmental Impact:
The environmental impact of tuna fishing also influences mercury levels. Overfishing and pollution contribute to mercury accumulation in ocean ecosystems. Studies indicate that tuna exposed to contaminated waters show higher mercury levels, which raises concerns about sustainability and health.
Awareness of mercury levels in tuna promotes informed dietary choices and supports environmental health.
Can Eating Tuna Fish Contribute to My Weight Loss Goals on Nutrisystem?
Yes, eating tuna fish can contribute to your weight loss goals on Nutrisystem. Tuna is low in calories and high in protein, which can help you feel full longer.
Tuna provides essential nutrients and omega-3 fatty acids. These healthy fats can support heart health and help regulate metabolism. The high protein content in tuna promotes muscle maintenance during weight loss. Moreover, incorporating tuna into meals can help control hunger and reduce overall caloric intake. This aligns well with the Nutrisystem approach, which emphasizes balanced meals for weight management.
How Can I Effectively Integrate Tuna into a Balanced Nutrisystem Meal Plan?
You can effectively integrate tuna into a balanced Nutrisystem meal plan by incorporating it as a protein source, combining it with vegetables, and using it in varied dishes to maintain interest and flavor.
Firstly, tuna is a rich source of high-quality protein. It can help you feel full and satisfied while supporting muscle health. Protein is essential for repairing tissues, making hormones, and building enzymes. According to the American Journal of Clinical Nutrition (Gaffnney-Stomberg et al., 2021), diets high in protein contribute to increased satiety, which can support weight management.
Secondly, combining tuna with vegetables enhances the nutritional value of your meals. Vegetables provide essential vitamins, minerals, and fiber. Fiber helps with digestion and can aid in weight management by promoting fullness. Examples of beneficial vegetables to pair with tuna include spinach, bell peppers, and cucumbers.
Thirdly, using tuna in varied dishes can keep your meal plan enjoyable. Here are some options:
– Tuna salad: Mix tuna with Greek yogurt, mustard, celery, and spices for a nutritious salad.
– Tuna wraps: Use whole grain wraps with tuna, mixed greens, and tomatoes for a healthy lunch option.
– Tuna-stuffed peppers: Fill bell peppers with a mixture of tuna, quinoa, and herbs for a colorful and filling dish.
Lastly, consider portion control to stay within your Nutrisystem guidelines. A typical serving of canned tuna is about 2-3 ounces. Monitoring serving sizes ensures balanced macronutrient intake without excess calories.
By incorporating tuna thoughtfully into your meals, you can enjoy its health benefits while following a balanced Nutrisystem meal plan.
What Alternative Seafood Options Are Available for Nutrisystem Participants?
Nutrisystem participants can explore several alternative seafood options to enhance their meals while staying aligned with their dietary goals.
The main alternative seafood options for Nutrisystem participants include:
- Shrimp
- Salmon
- Tilapia
- Crab
- Scallops
- Other white fish (e.g., cod, haddock)
- Plant-based seafood alternatives
These alternatives provide variety and cater to different tastes and nutrition preferences. Transitioning from traditional seafood to alternatives allows for an expanded range of meal options and can accommodate those with dietary restrictions or personal beliefs.
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Shrimp: Shrimp is a popular seafood choice, rich in protein and low in calories. A 3-ounce serving typically contains about 20 grams of protein and only 84 calories. This makes shrimp a suitable addition to salads, stir-fries, or as a standalone dish. Studies indicate that shrimp may help in promoting muscle growth and recovery due to its high protein content, making it a favored choice among fitness enthusiasts.
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Salmon: Salmon is known for its omega-3 fatty acids, which benefit heart health. A 3-ounce serving of salmon provides approximately 22 grams of protein and around 206 calories. Omega-3 fatty acids are linked to reduced inflammation and improved cognitive function. Regular consumption of salmon has been supported by research from the American Heart Association, which emphasizes its role in promoting cardiovascular health.
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Tilapia: Tilapia is a mild-flavored white fish low in calories and fat. A 3-ounce serving typically provides about 23 grams of protein with just 110 calories. Tilapia can be grilled, baked, or sautéed, offering versatility in preparation. However, some experts express concerns about tilapia farming practices, advocating for sustainably sourced options.
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Crab: Crab meat is another seafood option that is low in calories and high in protein. A 3-ounce serving contains nearly 16 grams of protein and only about 80 calories. Crab is also rich in vitamins and minerals, particularly vitamin B12, which supports nerve function and blood formation. It’s often enjoyed in salads or as a crab cake.
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Scallops: Scallops are low-calorie seafood that offers high protein content; a 3-ounce serving has about 20 grams of protein and only 95 calories. They are also recognized for their sweet flavor and firm texture, making them a popular choice for special dishes. Scallops are quick to cook and can be prepared in various ways, enhancing their appeal.
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Other white fish: Fish such as cod or haddock are lean protein sources. A 3-ounce serving of cod offers about 20 grams of protein and 70 calories. These fish are often available frozen and can be easily incorporated into casseroles or baked dishes. Their mild taste allows for various seasoning options.
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Plant-based seafood alternatives: For those who prefer vegan options, plant-based seafood alternatives are emerging as viable substitutes. These products, often made from ingredients like algae or soy, aim to replicate seafood texture and flavor. They may provide essential nutrients while aligning with plant-based dietary preferences. Research indicates that plant-based diets can offer health benefits, including lower heart disease risk.
Nutrisystem participants have diverse options for integrating seafood into their meal plans, ensuring that they can enjoy flavorful dishes while adhering to their dietary guidelines.
Which Other Fish and Seafood Are Nutrisystem-Friendly Choices?
Various fish and seafood options are Nutrisystem-friendly. These choices typically promote weight loss while offering nutritional benefits.
- Salmon
- Tuna
- Cod
- Shrimp
- Tilapia
- Scallops
- Sardines
- Mackerel
These options represent a diverse range of seafood that aligns well with Nutrisystem’s dietary goals. Seafood provides high protein content, essential fatty acids, and low calories. However, some individuals may prefer plant-based protein sources for dietary or ethical reasons.
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Salmon:
Salmon is a nutrient-rich fish that provides omega-3 fatty acids, which are essential for heart health. Its rich flavor makes it a popular choice. The American Heart Association recommends consuming fish like salmon twice a week to benefit cardiovascular health. A 3-ounce serving of baked salmon has about 175 calories and offers 22 grams of protein. -
Tuna:
Tuna is another Nutrisystem-friendly option that is low in calories and high in protein. Canned tuna, commonly used in salads and sandwiches, provides about 25 grams of protein per 3-ounce serving with roughly 100 calories, making it a convenient choice. However, some may have concerns about mercury levels in certain tuna species. -
Cod:
Cod is a lean fish that provides a mild flavor and flaky texture. It contains about 90 calories and 20 grams of protein per 3-ounce serving. Cod is versatile and can be prepared in various ways, such as baking or grilling. Its low-fat content makes it suitable for Nutrisystem meal plans. -
Shrimp:
Shrimp are low in calories but high in protein and flavor. A 3-ounce serving of cooked shrimp contains approximately 84 calories and 18 grams of protein. Shrimp is quick to cook and can be added to salads, pasta, or stir-fries. It is also an excellent source of iodine, important for thyroid function. -
Tilapia:
Tilapia is a mild-flavored fish that is widely available and affordable. It has about 110 calories and 23 grams of protein per 3-ounce serving. This fish is easy to prepare and takes on the flavors of spices and marinades well, making it a favorite among home cooks. -
Scallops:
Scallops are a delicacy that offers a sweet, tender texture. A 3-ounce serving contains about 90 calories and 20 grams of protein. They are low in fat and cook quickly, making them great for stir-fries or as a simple grilled dish. Scallops are a good source of vitamin B12 and omega-3 fatty acids. -
Sardines:
Sardines are small fish packed with nutrients. A 3-ounce serving contains about 200 calories and 26 grams of protein. They are also a rich source of omega-3s and vitamin D. Sardines can be eaten canned or fresh and are often included in Mediterranean diets for their health benefits. -
Mackerel:
Mackerel is a fatty fish that provides rich flavor and a high concentration of omega-3s. A 3-ounce serving has about 230 calories and 25 grams of protein. Mackerel can be enjoyed grilled, smoked, or baked. Its rich fat content makes it heart-healthy, although its strong flavor may not be for everyone.
These fish and seafood choices align well with Nutrisystem’s focus on high-protein, low-calorie foods, making them suitable options for those seeking effective weight loss strategies.
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