You can have them for breakfast. You can have them for lunch. You can have them for dinner. So, it’s no wonder there’s a National Sandwich Month because who wouldn’t want to celebrate that kind of versatility? Sandwiches make a quick, easy, and nutritious meal any time of day, which makes them perfect pre or post-workout fuel. Our ode to the low-key, but mighty sandwich includes tips for healthy and delicious sandwiches and a few unique recipe ideas to up your sandwich game.
CHOOSE WHOLE GRAINS
Switch up the taste and texture of your sandwiches with whole grains, which provide many nutrients vital for health including dietary fiber, B vitamins, and minerals. Whole wheat and rye breads are great but don’t forget about pita pockets, bagels, and tortillas. Those are just as good at holding delicious sandwich fillings.
READ THE LABELS
The color of a product isn’t always a good indicator of whether it’s a whole grain. For example, bread can be brown because of molasses or other added ingredients, so check those food labels. Choose foods that have these ingredients high on the list: whole wheat, whole rye, whole oats, oatmeal, whole-grain corn, or brown rice. Also, look for products with high fiber content.
TRY HEALTHIER FILLINGS
Instead of mixing shredded tuna, turkey, or chicken with mayonnaise, use low-fat plain yogurt. Add flavor and crunch with chopped onion, celery, and cucumber or pickle. Herbs and spices are for sandwiches too! Kick it up with dill, cumin, or curry. On the sweet side, swap out the traditional peanut butter and jelly and try peanut butter and sliced banana.
SWITCH UP THE SPREADS
Use different sandwich spreads to up both flavor and nutrition. Go easy on spreads like mayonnaise, margarine, butter, and cream cheese because they add fat and calories without much nutritional value. Instead, try low-fat plain yogurt, different flavors of hummus, mustard, or light dressing.
ADD TASTY TOPPINGS
Give your sandwich a nutritious boost by adding vegetables or fruit. Add spinach, arugula, sliced zucchini, cucumber, peppers, red onion, and grated carrots. Fruits belong on sandwiches too! Add sliced apples, pineapple, or banana for a touch of sweetness.
GO WITH LEAN
Choose lean turkey, roast beef, ham, or low-fat lunch meats for sandwiches instead of deli meats with more fat, such as regular bologna or salami. And remember, processed meats have added sodium, so check the ingredients to limit sodium intake.
SHAKE IT UP WITH THESE RECIPES
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