5 Must-Try Healthy Sandwiches
Sandwiches have a pretty bad reputation for being unhealthy. But this lunchtime go-to is very capable of being a healthy option for your mid-day meal. It’s up to you to make it that way. You’ll need to get rid of a few of your normal ingredients – mayo andwhite bread – and swap it with some whole wheat and lean proteins. By making a few of these changes, you’ll be enjoying a diet-friendly sandwich in no time. Here are a few great sandwiches to add to your brown-bag routine.
The basics of a healthy sandwich
To ensure that you’re making a healthy sandwich, there are a few ingredients you should always have on hand. First, make sure you have 100 percent whole-wheat or whole-grain bread, Keri Gans, a registered dietitian, writes in a U.S. News article. You’ll want to pick up some bread that has at least three grams of fiber (it will keep you full longer,) but no more than 100 calories.
Get lean protein. “Ideal protein choices include 3 to 4 ounces of skinless chicken, fresh-roasted turkey, tuna canned in water, tofu, lean ham, or smoked salmon. If having sliced meat, figure that a single slice is approximately 1 ounce unless it’s sliced extremely thin. Try and limit the very high-fat options like pastrami, corned beef, and salami,” Gans writes. If you’re making a meatless sandwich, cheese and hummus are great options.
Incorporate some healthy fats. Skip regular mayonnaise – any sandwich that has regular mayo is bad news. Instead, use a low-fat mayo, or substitute it for hummus, low-fat plain yogurt, avocado, or oil and vinegar, Gans suggests.
Don’t forget the veggies. Pile as many vegetables as possible onto your sandwich. You don’t need to worry about too many calories when it comes to adding items such as lettuce, cucumber, onion, tomato, roasted peppers and spinach. They’ll make your sandwich larger without adding many additional calories, writes Gans.
Now that you’ve got the basics down, here are a few creative sandwich recipes to try.