Make Your Sandwich Healthy!

March 13, 2012 - Posted by Joanna

The other morning I noticed one of my co-workers eating a sandwich at 8:30 in the morning! This surprised me because sandwiches seem like more of a lunch food. Then I got thinking and figured why not! Sandwiches are versatile, easy to make, and with the right ingredients, they can be a very nutritious meal option for lunch, dinner, or even breakfast! Read on for tips on how to build a healthy sandwich. 

Bread: Go for whole grain bread with fiber instead of white. Any grain variety is good (whole-wheat or whole rye for example), just make sure the first ingredient on the label is whole-something. If you are watching your calories choose thin slices of bread. You can also switch it up and chose a whole grain English muffin, pita pocket or even a tortilla.  

Vegetables: Making a sandwich is the perfect way to incorporate more veggies into your diet so load up on them! Bring on the tomatoes, onions, lettuce, spinach, peppers, mushrooms, or a slice of avocado. Instead of making your normal grilled cheese, sneak in some shredded carrots and zucchini.  

Protein: Include lean protein in your sandwich. Try turkey breast, chicken breast, tuna, salmon, or tofu.A perk of protein is that it helps keep you full longer.

Calories can easily add up if you aren’t cautious with what you spread on your sandwich. Avoid mayonnaise and other calorie-dense dressings. Instead try light mayo, light dressing, twists on this favorite classic.

Spices: Don’t forget about herbs and spices which can make your sandwich burst with flavor. 

Fruit: Yep, you can use fruit to build a sandwich! Try sliced apple, sliced pear, halved grapes, cranberries, or raisins. 

As you can see, the possibilities of sandwich building are endless. It also gives you the perfect opportunity to use the recommendations from MyPlate (a.k.a. the new and improved Food Pyramid). Do you have a favorite sandwich recipe? If so, please share!


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