Thursday, November 3rd is National Sandwich Day. In honor of this special day, challenge yourself to take a look at the sandwiches you are building. Depending on your choices of bread and fillings, these meals can range from nutritional nightmares to healthy, filling meals. There are many delicious ways to enjoy sandwiches that are both good for you and enjoyable also!
Check out these useful tips for building a healthier sandwich:
The Bread
· Select a bread that has at least 3 to 5 grams of fiber/serving and has whole wheat flour or whole wheat “something” as the first ingredient (this provides 25% of your daily fiber needs)
· Don’t forget other options such as tortillas, pitas or rolls, but follow the same rule – select ones with higher fiber content and lower calories
The Spreads
· Opt for lighter versions such as a light mayo rather than a regular mayo and ask for a smaller portion
· Try mixing light cream cheese with dried or fresh herbs
· Choose a light salad dressing or salsa for a change
The Fillings
· Choose lean proteins such as turkey breast, ham, chicken breast or tofu slices
· Other fillings may include peanut butter, veggies, and hummus
· Cheese adds flavor and it is high in bone strengthening calcium. Unfortunately, it is also high in fat so use it sparingly. Choose one, or smaller portions of two, of the following:
o Cheddar 2 slices: 140 calories
o Feta 2 Tbsp crumbled: 50 calories
The Veggies
· Load up on fresh veggies to really add some extra nutrients
· Challenge yourself to make your sandwich colorful by adding cucumbers, sprouts, mushrooms, spinach, bell peppers, zucchini, onions or whatever your heart desires!
· Black or green olives can be used sparingly because these are typically higher in sodium and fat
· Opt for darker leafy greens like spinach to get cancer fighting antioxidants and vitamin C!
Other Ideas:
· Add fruits such as apple slices, sliced pears, halved grapes or raisins for extra fiber , nutrients, flavor and crunch to your sandwich
· Add flavor with heart healthy fats and extra nutrients with condiments that contain no high fructose corn syrup:
o Mustard 1 Tbsp: 11 calories
o Avocado 1 oz: 45 calories
o Hummus 1 oz: 50 calories
o Peanut Butter 1 Tbsp: 94 calories
Done right, sandwiches can be a healthy meal option. Done wrong, it can pack more calories than a double bacon cheeseburger. So challenge yourself to build a better sandwich today!
