Build a Better Sandwich

Nothing says lunch like a delicious deli sandwich. With so many ways to customize a sandwich, the options are almost limitless. If you are looking to boost the benefits from your sandwich, follow these tips.

Start with a base of whole grains or greens

Whole grains offer more fiber and nutrients than their refined counterparts and have been associated with multiple health benefits. Look for whole grain breads, rolls, wraps and sandwich thins to start your sandwich. Looking to trim some extra calories or just not a fan of bread? Try a lettuce wrap. Most of your favorite sandwiches can be made on lettuce wraps instead of traditional breads, just be sure to add a little more protein and additional veggies to make sure it’s still filling.

Go lean with protein

Grilled and roasted lean meats like chicken, turkey, pork and fish are your best options for protein without going overboard on calories, saturated fat, and sodium. If you are skipping the meat altogether, you can up your sandwich’s protein with cheese or spreads made from beans or nuts like hummus and peanut butter.

Fill with veggies

Fresh, roasted or grilled vegetables can add flavor and nutrients to your favorite sandwich. Look beyond traditional lettuce and tomato to roasted peppers, grilled squash and other seasonable vegetables.

Add flavor

Enhancing your sandwich with healthy flavor options like fresh herbs, flavored hummus, pickled onions, or sundried tomatoes significantly boosts its taste and nutritional value. These ingredients not only add more flavor and texture, but they will also make your sandwich more flavorful, which will make it more enjoyable to eat without adding a significant amount of calories.

Use spreads lightly

Spreads are an easy way to pile on added calories that you weren’t expecting, so use them lightly. A tablespoon of your favorite spread is usually enough to add flavor and moisture. If your sandwich already includes dressings or marinades from the fillings you’ve chosen, like with a tuna salad sandwich for example, try skipping the extra spread altogether.