In our last weekly label review, we discussed some ways to make your lunch healthier. I thought we could continue that series here, by discussing the quickest and sometimes the easiest options – the standard sandwich. According to a recent study from Texas A&M University, the average American will eat roughly 200 sandwiches during the course of a year. With so many sandwiches per year, you want to be sure it is as healthy as it can be every day.
Here are some simple sandwich healthy makeover tips:
1) Replace the white bread: If you are still using white bread then you are missing a variety of nutrients that are found in whole grains, including B and E, as well as, fiber, iron, and magnesium. Whole grains come in many different forms - buns, English muffins, pita wraps, and bagels.
2) Replace the mayo: There are 100 calories in one tablespoon of mayo and 10 grams of fat. Instead save calories and fat by using a low calorie choice such as mustard, ketchup, low-fat salad dressing, hummus, or chili sauce.
3) Add lots of vegetables: The more vegetables you add, the more flavor and fullness you will have when eating it. Here are some less traditional ideas for vegetables on sandwiches – bean sprouts, carrots, peppers, mushrooms, baby spinach, pickles and onion.
4) Use low-fat cheese: Cheese can also add 100 calories per slice. So if you want to add cheese, try a 2% milk cheese or part skim milk cheese. Some healthier options include mozzarella, provolone, or 2% milk cheese such as cheddar and colby.
Also, beware of sandwiches you buy at the sandwich shops. They may include heavy breads with sauces and cheese. Some of the sandwiches you can buy at Panera, Corner Bakery, and Cosi for example range anywhere from 700-1100 calories. If you can, make your sandwich at home. (See labels below for a comparison of a store bought sandwich and one made at home.) If you do buy your sandwich out, be sure to keep the toppings to a minimum or save half for the next day.
Rebecca
