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Build a Better Sandwich
Here are a few simple tips on how you can build a healthier sandwich:
The Foundation: Make the foundation of your sandwich healthier by choosing whole grains to help meet the recommended servings of whole grains each day. Since brown breads are not always whole grain, read the ingredient list to make sure the word “whole” is in front of wheat, oats, rye or other grains to ensure that you are getting whole grain. Whole grain tortillas, pitas, English muffins and rolls can help beat the boredom of bread.
Lean Fillings: Choose low-fat proteins for your sandwich filling. Great options include 2-3 ounces of either turkey, chicken or lean ham; 2 tablespoons of hummus or nut butter; or 2 hard-boiled eggs.
Pile High with Veggies: Keep your sandwich calories in check while boosting the nutritional value by adding lots of vegetables to your sandwich. Think beyond the basic lettuce and tomato and branch out into carrots, onions, arugula, cucumber, bell pepper, spinach, mushrooms, or any other vegetables of your choice. Feel free to put as much of any of these toppings onto your sandwich as vegetables provide vitamins, minerals, phytonutrients and fiber without being a significant source of calories.
Great Spreads: Try fresh avocado on sandwiches in place of other bread spreads. Due to their mono and polyunsaturated fat content, avocados are a great substitution for foods rich in saturated fat. Mustards, salsa, vinegars and chutneys are also great sandwich toppers.
