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How to Build a Healthy Sandwich

Sandwich

The next time you make a sandwich, think beyond a boring piece of meat between two slices of bread. Get a bit creative and squeeze in most of the food groups for a high fiber, high protein and healthy fat combo meal. Here are some ideas on how to mix and match different ingredients to build a health savvy and satisfying sandwich.

Start with Wholegrains:

There’s a wide array of options beyond sliced bread. Check the food label for 100 percent wholegrain or wholewheat as the first ingredient and aim for 3 grams of fiber or more per slice. Fiber will give you staying power to keep you going through the day. Beyond bread, choose from any of the following wholegrains: wholewheat sandwich thins, pitas, Kaiser rolls, tortillas, bagel thins, English muffins and Flat Out wraps.

Go for Lean Protein:

For a heart healthy sandwich, go for a lean protein filling. On the deli route, pick healthier meats free of additives and nitrates and compare labels to find a lower sodium option. Examples are: turkey breast, chicken breast (deli sliced or fajita style), roast beef, lean ham, reduced fat cheese made with 2 percent milk, tuna, salmon or chicken salad made with low-fat mayonnaise. Get creative with tuna or chicken salad by incorporating some extra crunch and flavor with diced celery, onions, relish, water chestnuts, shredded carrots, chopped pecans or walnuts, raisins or dried cranberries.  Fill your sandwich with about a 3 oz. protein portion. Shop for canned tuna, salmon or chicken packed in water.

Pile on Produce:

Bulk up you sandwich with lots of veggies. The sky’s the limit! If they start falling out, you can enjoy a small salad on the side. Pile on leafy greens, sliced tomatoes, cucumbers and onions rings. If you’re stuffing a pita or rolling a tortilla you can add shredded carrots or broccoli slaw. You might also enjoy thinly sliced apples or pears for a sweet kick with crunch.

Hale to Healthy Fats and Low-Fat Spreads:

Use all fats, including these healthy ones, sparingly because they carry a hefty calorie load. Add a small amount of hummus, avocado/guacamole (I like Wholly Guacamole), chopped olives, light mayonnaise, reduced-fat salad dressing, flavored vinegar or mustard (spicy, wasabi, honey or plain). Don’t forget to mix in chopped up nuts in your tuna or chicken salad.

The Finale:

To add color and crunch to your sandwich, skip the chips in favor of these other options: carrot chips, baby carrots, sliced cucumbers, sweet bell pepper rings, celery sticks, Cherub or yellow sunburst tomatoes, etc. And don’t forget fruit or fat-free yogurt for dessert!

To find more healthy lunch options and recipes from our Cooper Clinic dietitians, click here.

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