Sandwiches are a lunchtime classic, but they're not always the healthiest choice. In many cases, sandwiches can contain tons of extra calories, sodium, and sugar — and they're not always great about including fruits and veggies.
Good sandwich choices include sliced deli or rotisserie chicken, turkey, ham, lean roast beef, canned salmon or tuna, nut butter, grilled tempeh or tofu, smashed cooked beans, and reduced-fat cheese. Unsure about serving size?
Yes, this lunchtime staple can be good for you. A healthy sandwich is a lunchtime favorite for a few good reasons: It's easily packable, cheap to make, and the perfect vehicle for complex carbohydrates, good-for-you fats, fiber-packed veggies, and lean protein.
Healthy sandwiches are crucial in improving attention span and academic performance, preventing diseases and instilling healthy dietary habits. Below you can find guidelines that will help you make the right choices when preparing sandwiches for breakfast.
Some sandwiches can be healthy, whilst some can be not so healthy. Just like the processed packaged food, there are some which are better than others. First there is the type of bread the sandwich is made from. For instance, a white bread is not as good for you as a wholegrain bread or a sourdough.
A sandwich is as healthy as the topping you use to build it. While there are toppings that add valuable nutrients and health benefits, many of the common sandwich toppings aren't quite as beneficial—and they're very high in calories.
If your goal is to lose fat and lean out - bread is probably the better choice for you pound for pound vs white rice. This is of course if you equate for the same calories. It'll make you fuller, for longer than white rice due to its protein and fiber content. It also has more protein to increase your metabolic rate.
Is Vegetable Mayonnaise Sandwich healthy? No, this is not healthy.
Humble in nature, a sandwich is actually a perfectly satisfactory weeknight dinner. Why shouldn't it be? You've got all your food groups. They're endlessly customizable and come together in relatively quickly.
Go with lean protein.
Meat can be part of a healthy sandwich — the secret is choosing lean, healthy sources of protein that don't burden your sandwich with excess fat and calories. “Choose healthy proteins like sliced chicken, fish, or turkey, or even canned tuna or salmon,” Taylor suggests.
They found that sandwiches contributed “nearly a quarter of daily total calorie intake and about a third of total fat, saturated fat, cholesterol, and sodium intake.” And on days people ate sandwiches, they ate an extra 100 calories than on days they skipped the sandwich.
According to Joel Feren, a practicing dietitian and spokesperson for the Dietitian's Association of Australia, bread is slightly better for you than pasta, with caveats.
If you are on a weight loss diet, a sandwich is definitely a healthier choice when it comes to the calories.
Pizza is not only delicious but can also be a healthy meal choice when thought is put into its preparation. Though many frozen and fast-food varieties tend to be high in calories, fat, sodium and other unhealthy ingredients, pizza can be made healthier.
Believe it or not, sandwiches could be ruining your diet. Unhealthy sandwich ingredients can be as bad for you as consuming fast food products; a few unhealthy sandwich ingredients can cause you to exceed your daily fat and calorie intake in just one meal.
Replace mayonnaise with cheese
One tablespoon of full-fat mayonnaise has 94 calories and 10 grams of fat. However, a tablespoon of whipped cream cheese has 30 calories and two and a half grams of fat--much lesser in comparison to your regular mayo.
It's a good source of nutrients
Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. According to U.S. Dairy, the overall nutritional profile of conventional, organic, and grass-fed dairy products is similar.
With fillings, most sandwiches hit 600 to 900 calories and 1,000 to 2,500 mg of sodium. In contrast, a full salad starts with greens (maybe even spinach) and raw veggies. With dressing, chicken, cheese, and other usual add-ons, the totals typically hit 400 to 600 calories.
Lettuce and Leafy Greens
Big-leafed greens like lettuce or romaine lettuce are great substitutions for bread or wraps. You can fill these greens with toppings like meat or veggies. The leaf can also be used as a wrap, to hold everything together.
An average person can consume up to 8 slices of white bread per day. Make sure though to balance that consumption with other carbohydrates sources. For example, you may replace 3 slices of bread with 1 large potato or have 1 medium potato and 1 slice of bread.