Tips for a Healthier Sandwich

When choosing whole grain bread, keep in mind the following:
-the word “whole” should be listed in the first ingredient on the nutrition label
-at least 3g fiber per serving of bread
-check for added sugars (corn syrups, etc., artificial colors, flavors)
-the less ingredients, the better

Lean proteins: purchase low-sodium, low fat protein sources. Deli meats are okay, but fresher proteins such as leftover roasted chicken/turkey, canned tuna and salmon, hard-boiled eggs, and low-fat cheese are even better because they have less added ingredients and are more complete proteins.

Low-calorie spreads and condiments include: mustard, hummus, guacamole, flavored vinegars, olive or canola oil-based mayonnaise (1 – 2 tsp), low-fat mayonnaise (1 tbsp), spices, hot sauce, herbs

Choose low-fat cheese to avoid unwanted artery-clogging saturated fats, while still getting calcium and protein. Full flavored cheeses such as swiss, parmesan, goat, feta, and pepper jack may provide more satisfaction than more mild American, mozzarella, or provolone cheeses, and so you can use less but still obtain maximum flavor.

Other low-calorie, healthy toppings include: tomato, lettuce, bean sprouts, onions, peppers, cucumbers, pickles, etc. Pile it high to promote fullness!

On the side: go for crunchy vegetables such as vinegar-marinated cucumbers (recipe available on this blog) and sweet baby carrots or sugar snap peas. Apple slices also work well for a sweet contrast to a savory sandwich.

Chips are fine too: just choose baked varieties and watch your portions (put the bag away after you serve yourself 1 serving) to avoid the “hand in the bag” syndrome.

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