How to Make a Healthy Sandwich

If you want to eat a healthier lunch, you don't necessarily have to give up your sandwiches. It all depends on your choices of bread, spreads, meat and cheese. There are a number of ways to make a healthy, nutritious sandwich that tastes great. Try some of these flavorful, healthy alternatives and you can enjoy your classic sandwiches for lunch.

Difficulty: Moderate

Instructions

Things You'll Need:

• Light bread
• Pita or tortilla
• Light spread
• Meat fillings
• Vegetables

1. Shop for breads with a great deal of fiber and a low calorie count. Try low in calorie light breads or if you want to stay with regular bread, try whole wheat varieties. You also have the option of replacing bread with pitas or tortillas.

2. Choose a spread that's not loaded with fat and calories. If you must have mayonnaise, go with light or fat free mayo. Even healthier alternatives include mustard, light cream cheese, chutney, light salad dressing, horseradish or vinegar.

3. Cut back on the amount of your normal fillings. You can still have turkey, roast beef, ham, tuna, peanut butter, canned or cooked chicken or seafood. The key is smaller portions.

4. Consider eliminating cheese from your sandwiches. If you absolutely must have cheese, choose a light or fat free cheese.

5. Fill up your sandwich with vegetables. Try lettuce, tomato, sprouts, spinach, onions, mushrooms, cucumbers or sun-dried tomatoes. Grilled veggies also taste great on a sandwich.

Tips & Warnings

• Pick a bread, which has three to five grams of fiber per serving and has whole wheat flour as its first ingredient. This satisfies 25 percent of your daily fiber needs.
• Use olives sparingly in your sandwiches, as they are high in sodium and fat.

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Resources

• Go to Healthy Sandwich website for recipe ideas.
• Click here for more healthy sandwich recipes.