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, corn 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.