August is National Sandwich Month. While sandwiches are a staple for the busy person, they often get a bad rap for being less than healthy. However, with some minor adjustments, your favorite sandwich can also be a balanced and nutritious meal.
The foundation of any good sandwich is the bread and opting for whole-grain varieties is a smart choice. Whole grain breads are rich in fiber, which helps with digestion and keeps you feeling full longer. Consumption of whole grains is also linked with decreased risk of heart disease, obesity, diabetes, and stroke. Look for bread with the Whole Grains Council stamp, an example of which is shown below. These stamps are part of a fantastic initiative from the Whole Grains Council to make it easier to identify foods that actually contain whole grains. Unfortunately, some foods marketed as whole grains can be misleading. While a product must contain some whole grains to be advertised as such, products labeled as “multigrain”, “enriched”, or “made with whole grains” might actually be mostly enriched white flour. Looking for the gold stamp is an easy way to ensure you are getting what is advertised.
Now that we have our bread, let’s take a look at the contents of our sandwich. A great way to get more out of our sandwich is by piling on lots of veggies, like lettuce, spinach, tomatoes, cucumbers, and bell peppers. This can add crunch, color, and a wealth of nutrients without piling on extra calories. For an extra flavor kick, consider adding pickled vegetables or sauerkraut for a probiotic boost.
Next, let’s take a look at our protein options. Lean proteins such as grilled chicken or turkey breast, or even lean cuts of roast beef are going to be a healthier option than processed meats like salami or ham. These can be high in sodium and unhealthy fats, so they should be eaten in moderation. While convenient, deli meats, in general, do tend to be higher in sodium. Opt for prepping your protein at home or at least the lower sodium deli meats. Plant-based proteins, such as chickpea or black bean patties, are also excellent choices for a satisfying, nutrient-dense sandwich.
To round out our healthy sandwich, let’s look at ways to add a bit more flavor. Traditional mayonnaise and creamy dressings can add unnecessary calories and fats to your sandwich. Instead, opt for lighter spreads like hummus, Greek yogurt-based sauces, or mustard. These alternatives provide flavor and moisture without compromising health. Avocado is another great spread option, offering healthy fats and a creamy texture that can replace butter or mayonnaise. Instead of relying on salt to enhance flavor, use fresh herbs and spices to add depth and interest to your sandwich. Fresh basil, cilantro, dill, or parsley can brighten up any sandwich, while spices like black pepper, paprika, and garlic powder can add a punch without extra calories. Experiment with different combinations to find what you love best.
Add some fruit and a little side salad and voila! You have a healthy meal. With just a few simple tweaks, you can have a healthy meal even on your busiest days. Happy National Sandwich Month!
Do you need help incorporating your favorite foods into your nutrition regimen? PUSH511 offers one-on-one nutrition coaching! We can help you reach your goals without giving up your favorite foods and meals!
About the Author
I am a Licensed Registered Dietitian with experience in critical care, cardiology, weight loss, allergy services, and food service. I graduated from Penn State University with a BS in nutrition and finished my RD training at University of Maryland. I am currently in PA school and am looking forward to combining my love of nutrition with medicine. After moving to Baltimore in 2019, I did a trial class at PUSH511 Fitness as I was looking for accountability and to meet new people. When I walked into the gym for the first time, everyone was congregated on one side cheering on a member who was struggling with ring muscle-ups at the end of the workout. It was such an uplifting moment to witness. I left the gym that day in dire need of ginger ale, but also very excited about this amazing and supportive community I had stumbled upon. I am grateful for this opportunity to give back and share my love of nutrition!
Sources
https://wholegrainscouncil.org/whole-grains-101
https://health.clevelandclinic.org/how-can-i-choose-a-healthier-lunch-meat
