5 Tips for Building a Healthy Sandwich

5 Tips for Building a Healthy Sandwich

With National Sandwich Month rounding the bend, we’re rethinking our lunchtime habits. Sandwiches are a staple in most western households, but studies show that we’re missing the mark on this popular midday meal in regards to nutrients. Whether you’re packing lunches for little ones or trying to keep healthy at home, sandwiches are a great way to get all of your food groups into just one bite. Grab your grocery list and a pen; these five major changes can make a big impact on your sandwich habits!


Do it yourself.

Sure, it’s easier to grab a premade sandwich at the store before dropping the kids off at school, but good things take time and effort. Prepackaged sandwiches often lack the nutrients you could be getting from a good sandwich, and honestly, they just don’t taste as good either! Stopping at Subway may be a little better, but the limited options make it easy to get bored quickly. By planning meals ahead of time and making lunches yourself, you get way more variety, flavor and nutrients.


Choose nutrient-rich bread.

If you’re still buying a standard white loaf of bread each week, you’re missing out! One of the best things you can do for your lunchtime habits is switching to a whole-grain bread. During the manufacturing process of white bread, the most nutrient-rich part of the grain is removed, so you’re not getting any of the good stuff out of your meal. Opt instead for whole-grain (not whole-wheat) bread.


Get creative with condiments.

Typical household condiments can add tons of fat and calories to your meal and make a minimal difference. They’re also really high in sodium and packed with chemicals! Nix the mayonnaise and mustard and opt instead for condiments like hummus, mashed avocado or balsamic vinegar. Not only does this make your sandwich a little healthier, but it gets you out of the typical box-lunch rut.


Skip the prepackaged meat.

Precut deli meats are packed with preservatives and usually aren’t the best quality. You can choose to go to the meat counter at your local grocery store instead, but leftover roast chicken from last night’s dinner is a great way to ensure you’re getting the most out of your meal. Plus, it keeps you from overspending!


Pack on the veggies!

You’ve heard that a colorful plate means a healthier meal — so your sandwich should be the same way! Add bell peppers and olives for a Mediterranean-inspired meal or consider adding strawberries and blueberries for a summertime snack. When you add fruits and vegetables to the mix, the flavor possibilities are endless.


What’s your favorite way to add nutrients to your sandwich? Let us know in the comments below!



Credit: Photo on Pixabay


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