Healthy Sandwich Swaps

Pre-packaged sandwiches can be less nutritious than fresh, homemade varieties

From the LifeMinute.TV Team

June 19, 2024

Building a wholesome sandwich includes selecting the right protein, bread, and fillings. Follow these guidelines for creating a healthy version.


Don’t: Choose processed meat. Home-cooked meats usually have less sodium and fat than processed types like ham, corned beef, and salami.


Do: Consider other proteins besides beef or pork. Chicken, turkey, eggs, fish, or natural peanut butter are good options.


Don’t: Layer on or use too much fatty cheese. Select reduced-fat or lower-fat cheeses such as mozzarella, part-skim ricotta, or Parmigiano Reggiano.


Do: Load up with fiber. Add veggies like grilled onions or zucchini, shredded carrots, tomato, apple, or pear slices.


Don’t: Fill it with empty calories. Try beans, nuts, or seeds, which include healthy fats, fiber, vegetarian protein, and other nutrients.


Do: Opt for healthier spreads and mayo substitutes like salsa, Greek yogurt, hummus, or avocado.


Don’t: Make your sandwich using white bread. Look for whole grain breads and ensure “whole” or “whole grains” are listed at the top of the ingredients list.


Do: Manage the sandwich portion size. A colossal or foot-long sandwich will likely be calorie-dense regardless of the healthy ingredients utilized.

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