Whether you make your sandwich at home or order one at a restaurant, how you build it can make all the difference when it comes to nutrition and calories. Depending on your goals, lifestyle and dietary needs, your sandwich choices may change, but these tips can help guide you to order or build a better sandwich.
Q: I’m a big fan of sandwiches during the hot summer days, but I know they can add up in calories. How do I order the best sandwich?
Whether you make your sandwich at home or order one at a restaurant, how you build it can make all the difference when it comes to nutrition and calories. Depending on your goals, lifestyle and dietary needs, your sandwich choices may change, but these tips can help guide you to order or build a better sandwich:
Opt for 100 percent whole grain (e.g., 100 percent whole wheat). Whole grain choices are rich in fiber, B vitamins, iron and more. Look for choices made with whole wheat bread or whole wheat wraps. If cutting calories is one of your goals, skip the thicker rolls and double check the nutrition information before ordering.
Meats and Cheese
and grilled fish or other seafood are healthier main ingredients. When choosing meats, whenever possible, choose fresh, lean cuts of turkey, chicken or roast beef. Don’t forget to look for plant-based protein fillings such as tofu, nut spreads (like peanut butter, almond butter or sunflower butter) and hummus, too.
When it comes to higher calorie and saturated fat cheese, moderation is key; keep in mind that a one-ounce serving is the size of one domino.
This is an area where you have lots of nutritious options. Go wild with the veggies to pack your sandwich with vitamins, minerals, fiber and flavor! Top your sandwich with plenty of lettuce, spinach and tomatoes. Add onions and jalapenos, too. Look for sandwiches with cucumber, zucchini, mushrooms, bell peppers and more. Even fruits like banana, strawberries and grapes make great additions to mix up the sweet and savory.
These additions can add tempting flavor and texture to your sandwich, but choose wisely. For a leaner sandwich, replace mayo with mustard, which is naturally low in calories. Or try spreading hummus or avocado on your sandwich for flavor and some healthy fat.
Some restaurants add butter or oil to your toasted sandwiches. Be sure to request the bread toasted without these additions.
Are you craving a tasty and nutritious sandwich? Search for sandwiches like these from participating Healthy Dining restaurants