28/08/2018
5 Do's for a Healthy Sandwich
Rethink what goes between the bread with these healthy sandwich ideas:
1. Load it with fruits or vegetables.
When it comes to sandwich recipes, vegetables are usually seen as secondary. However, Sylvia Melendez-Klinger, RD, founder of Hispanic Food Communications, says that when it comes to fresh, delicious, and healthy sandwich ideas, vegetables can be the star. “Cucumber slices, tomato slices, zucchini slices, water chestnuts, or your other favorite vegetables are all great,” she says. “Fruits add a wonderful tasty crunch to sandwiches. Try thin-sliced cantaloupe, watermelon, honeydew, pears, and apples with your sandwiches.” Just be wary of some restaurant veggie sandwiches — the vegetables might be there, but many restaurant versions are loaded with cheese and high-calorie condiments.
2. Lay down a lighter spread.
Many a healthy sandwich is undone by high-calorie spreads like full-fat mayonnaise. Instead, says Kathy Taylor, RD, the director of nutrition at Grady Hospital in Atlanta, find other healthy ways to add flavor without a lot of fat. “Choose low-fat condiments like low-fat mayo or salad dressing, mustard, hummus, or even a slice or two of avocado to add moisture to your sandwich and still keep it in a good calorie range,” she says.
3. Go with lean protein.
Meat can be part of a healthy sandwich, says Taylor. The secret is choosing lean, healthy sources of protein that don’t burden your sandwich with excess fat and calories. “Choose healthy proteins like sliced chicken, fish, or turkey, or even canned tuna or salmon,” she suggests.
4. Choose whole wheat bread.
One of the best ways to make your sandwich recipe both filling and nutritious is by choosing the right bread, explains Melendez-Klinger. “Mix up your sandwich selection by trying breads higher in fiber, such as whole wheat,” she says. “These choices will help you feel fuller longer.”
5. Eat a smaller sandwich.
Finally, one of the simplest sandwich ideas is also one of the easiest — just avoid the monster sandwiches that are available at many restaurants in favor of a smaller portion, says Taylor. “Choosing a foot long adds double the calories,” she says. So if you’re eating a sub sandwich out, keep portion sizes in mind and steer clear of too many toppings because many restaurants slap on a lot more condiments and cheese than you would at home, and the calories add up.
