It Is Healthy, But Still A Sandwich
How do you make a perfect, yet healthy sandwhich?
Well, first start off with 100% whole-wheat or whole-grain bread because the fiber will help keep you full longer.
Add lean protein. Ideal protein choices include three to four ounces of skinless chicken, fresh-roasted turkey, tuna canned in water, tofu, lean ham or smoked salmon. If you are having sliced meat, be aware that a single slice is approximately one ounce, unless it’s sliced extremely thin. Try to limit the very high-fat options such as pastrami, corned beef and salami.
Substitute mayo for hummus, low-fat plain yogurt, avocado or oil and vinegar.
Pile on the veggies. Lettuce, cucumber, onion, tomato, roasted peppers, spinach – they all help to create a bigger, more filling sandwich without enlarging your waistline.
However, grilled veggies on a sandwich don’t always make it a healthy option; sometimes they’re loaded with calories from oil. Pre-made sandwiches of simple sliced chicken or turkey can be high in fat if they contain dressings such as ranch, blue cheese or Caesar.
Add a piece of fruit for dessert, and you’re on your way to a perfect, healthy lunch!
