The Makings of a Healthy Sandwich
By Brandi Goodman
Sandwiches are easy to make. They also come in such a wide variety, ensuring everyone can find an option to enjoy. Most contain far too many calories, however -- as well as carbs. You need to know the makings of a healthy sandwich so you can create the perfect concoction to treat your taste buds without overdoing it.
Whole Grain Bread
White bread isn't a great option for a sandwich or otherwise. It contains more calories and isn't as nutritious as wheat bread. You should be looking for a whole grain version that provides plenty of fiber and nutrients. Sprouted whole grain, sourdough, and oat bread are some of the healthiest choices.
The other option is to skip the bread altogether. You can make a sandwich by simply holding everything together between two pieces of lettuce. Cucumber slices work as well if you want to create some tiny sandwich appetizers.
A peanut butter and jelly sandwich may be quick and easy to make, but it doesn't provide the vitamins you need from a meal. Sure, the peanut butter offers you protein. It tends to have more calories than you need though without really keeping you as full. Make a sandwich packed with veggies instead for a better chance at staying satisfied.
Lunch meat is the quick sandwich solution. Most choices you'll find in a store, however, are packed with sodium. Just one skinny slice won't do much good, either. You need real meat on your sandwich to satisfy your hunger and provide you with protein. Even a canned chicken or tuna option is better than packaged lunch meat.
Meat and veggies aren't all you can add to the mix. Add an egg and you'll be getting even more protein that can keep you feeling full. You'll be getting some Vitamin D, folate, and other nutrients as well.
Condiments tend to be used on sandwiches. Though they add to the flavor, they also increase the sugar and calorie content. It's best to use homemade condiments instead so you can avoid some of that extra nonsense. A garlic Greek yogurt spread is one option. Avoid store-bought ketchup that's full of sugar.
National Sandwich Month arrives in August, making now the perfect time to learn how to create a healthier version. You don't want to get overloaded on carbs and calories, so be sure to make a healthy sandwich that packs nutrition. Your body and mind will both be better for it.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Pinole, Calif.