Five Ways to Make Your Sandwich Healthier

Americans love their sandwiches, and what's not to love? They are easy, quick meals that can be transported to work, dressed up for dinner, and consumed on the go. The good news is that these meals can be healthy. Is yours?

Here are 5 tips to make your favorite sandwich healthier:
  1. Skip the fast food joints. Though it is true that some of the big restaurant chains have made efforts to bring healthy items to their menus, the reality is that fast food is rarely healthy food. Look for restaurants or delis that serve lots of fresh, healthy produce and vegetables. You are more likely to leave with a sandwich that is good for your health.
  2. Make it yourself. I know that this may be difficult at times. Perhaps you buy your lunch at work every day. Try bringing your own sandwich once a week, and make sure you make your own lunch on the weekend. Why is this important? The answer is simple: you have control over what is put in that sandwich. When you buy a sandwich at a restaurant you don't know if the meat is full of nitrates. You don't know how many grams of fat are in the mayonnaise. You don't know if the wheat bread is truly whole wheat or if it is just a tasty carmalized bread made to look healthy.
  3. Load your sandwich with fresh vegetables. Don't think of the meat as the sole ingredient. Load lean chicken, turkey, or ham with tomatoes, alfalfa sprouts, bean sprouts, sliced cucumbers, lettuce, onions, mushrooms, and avocado. Add fresh herbs as well: mint and basil can transform an otherwise ho hum sandwich
  4. Use Greek yogurt to make salads. If you love chicken, tuna, and salmon salad, substitute half of the mayo you would use with low-fat plain, greek yogurt. This will cut calories and fat while still providing you with a creamy salad.
  5. Choose whole grain breads. There are lots of great breads that will provide you with a good dose of daily fiber. Fiber makes you feel full and satisfied longer. It also keeps bingeing at bay, because it regulates blood glucose levels.
Get thee to the grocery store, or better yet, the Farmer's Market. Be creative and have fun inventing. The meal most enjoyed is the one made from scratch.

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