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Step 1
Choose your bread.
Instead of choosing white bread which is high in carbs and low in fiber, choose a whole grain bread with at least five grams of fiber per serving. Make sure the first ingredient listed on the ingredient list is whole grain. Choose a bread with no added sugar and as low in calories as possible. -
Step 2
Choose your spreads.
This is where many people get into trouble. They slather their bread with mayonnaise. Did you know a single tablespoon of mayonnaise has almost sixty calories? To make a healthy sandwich, a better alternative is to use mustard or hummus as your spread of choice. If you want mayonnaise, use the fat-free variety which has ten or fewer calories per tablespoon. -
Step 3
Choose your protein.
Instead of choosing packaged luncheon meats which are high in calories and fat, not to mention sodium and all those preservatives, use low fat sliced turkey. Substitute light soy cheese for high fat cheddar cheese or leave off the cheese all together and season with spices to make a healthy sandwich. Sprinkle with parmesan cheese for a cheesy taste. -
Step 4
Pile on the veggies.
Add as many vegetables as you can to your sandwich. Instead of nutritionally deficient iceberg lettuce, add some spinach, red peppers, sprouts, cucumbers, tomato, avocado, coleslaw, radishes, squash, watercress, or Swiss chard. It's a great way to get your seven servings of fruits and veggies. For added flavor, try some roasted vegetables on your sandwich. -
Step 5
Watching your calories or carbs?
Eat your sandwich open faced with a fork so you'll only get a single slice of bread.
Comments
LAURA7088 said
on 7/17/2008 Great tips - thanks! Like MidnightWriter, I've tried the wraps at Subway and different places and I'm pretty fond of them.
MidniteWriter said
on 7/7/2008 There is 2% milk cheese and you can do a veggie wrap. You can also use mustard instead of mayo, etc. We have Natural Ovens bread here and all varieties are considered health conscious. Good ideas, thanks!