Healthy Dining Finder - Say Hello to Sandwich
 



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Say Hello to Sandwich


There are entire books and websites devoted to the simple and often understated masterpiece that is Sandwich, but you won’t catch him letting it go to his head. 
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Also known as: Panini, submarine, hoagie, double-decker, hero

Likes: Whole wheat bread and rolls, lean meats, sky high veggies

Dislikes: Soggy bread, wilted lettuce, gloppy mayo

Hobbies: Kickin’ it wherever you feel like taking him, from the beach on a summer day to a spring picnic in the park to the road trip cooler in the back seat of the car

Find him: Cozied up to fresh fruit and snacks in school lunch boxes, loaded up with potato salad and fresh cut veggies in picnic baskets the world over, your favorite corner sandwich shop or deli

He’s everyone’s easy going, best friend, and he’s ready for whatever you throw at him.  Peanut butter and jelly on whole wheat with the crusts cut off for school?  Sandwich is your man.  Thin sliced roast beef with lettuce and tomato on a multigrain roll carried along to the hometown football game?  He’s got you covered.  Grilled portobello mushroom with roasted red peppers and a touch of pesto on flatbread at your favorite restaurant?  Sandwich is up for the challenge.  He occasionally joins the backyard parties, too, but usually lets his party loving cousin, Burger, have the spotlight there.

There are entire books and websites devoted to the simple and often understated masterpiece that is Sandwich, but you won’t catch him letting it go to his head.  True, he likes to venture out and try new things, but he’s just as happy with turkey, lettuce and tomato as he is with fontina and carmelized onions or peanut butter and banana.  While Sandwich has a long history in various forms, the most popular story is that he was invented by the 4th Earl of Sandwich during the late 18th Century as a convenient food to eat while playing cards.  He’s more than just a great convenience food, though; he can bring the flavor and nutrition you’re looking for wherever you may find yourself.
  • Whole grains – When he’s made with whole wheat or other whole grain bread, he’s not only portable but also provides a serving of whole grains, which are rich in iron, fiber and B vitamins.  The bonus of his whole grain bread is that it will keep you full and satisfied longer without causing a spike in blood sugar followed by a crash later on, like white breads can.
     
  • Vegetables and fruit – While you may think just of lettuce, tomato and the occasional pickle or onion, Sandwich likes to be piled high with whatever veggies and fruits you may have on hand, like:
  • Spinach:  vitamin K and iron
  • Bell pepper:  vitamins A and C
  • Carrots: beta-carotene
  • Radishes: fiber and vitamin C
  • Banana:  potassium
  • Apple: fiber
     
  • Lean protein – Combined with the fiber in the whole grains and vegetables, lean protein will help to keep you full and satisfied.  Aim to include a lean protein like grilled chicken, turkey, fish or shellfish or plant-based protein like hummus or tofu.
     
  • Skip the extras – In general, skip condiments like mayonnaise and oil, which are high in fat and calories with little nutritional return.  Skip or limit cheese, a good source of calcium but generally high in fat and calories. 

So, what are you waiting for?  Any time’s a good time to grab Sandwich!  Here are just a few of the places we’ve spotted Sandwich at Healthy Dining restaurants:

Search for more Healthy Dining menu choices in your area here.
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