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Build a Healthier Sandwich

By Sara Butler

Sandwiches are great! They’re easy to handle on the go and make the perfect handheld lunch! But they can also be a pitfall when you’re trying to eat healthily. Don’t despair! There are a few things you can do to ensure your healthy sandwich-making skills are on point. Here’s how to make a sandwich that is the greatest thing since sliced bread!

What’s Wrong with a Sandwich?

According to the US Food and Drug Administration, sandwiches tend to be high in saturated fat and sodium, even if you make it yourself. If you buy it, then you also run the risk of choosing a sandwich made from meat that isn’t readily identifiable.

Swapping Staples

There are a few sandwich additions that can be substituted for something healthier. You can swap:

  • Fresh fruit for jelly – Fresh fruit has less sugar than jelly, plus it adds in vitamins and fiber that jellies won’t provide.
  • Cashew cheese for dairy cheese – Cashew cheese is a vegan staple and if you’ve never tried it, you should! It’s good, plus it has healthy saturated fats that are good for your heart. It also has Vitamin B, protein, fiber, and magnesium.
  • Avocado for mayonnaise – Many people put mayo on a sandwich, but it’s not the healthiest choice. Replace mayo with smashed avocado and you’re adding fiber and heart-healthy fats to your sandwich.

Protein Punches

As far as protein is concerned, you need it to balance out the carbohydrates in the perfect sandwich. To make it healthier, try:

  • Adding nuts – You may not have thought of it, but you can add nuts to tuna or chicken salad for a little crunch and a bump of healthy fats that are good for your heart and cardiovascular system.
  • Adding beans – Beans actually are really good for your heart, but you may have never put them on a sandwich before! They add protein and fiber to any sandwich – so try a little hummus next time!
  • Add yogurt spread – Get some plain yogurt and mix it up with spices, herbs, garlic, and onions, then you’ve got yourself a spread full of protein and calcium.

Bread Bargains

Bread can be the kiss of death to a healthy sandwich if it’s highly processed and lacking fiber. You can try:

  • Whole grains – Choose bread that is labeled as 100 percent whole grain.
  • Forget the bread – You don’t actually need bread for a sandwich. Instead, try an open-faced sandwich on slices of sweet potato. They’re a complex carb and are healthy!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

 

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