Build a Slimmer Sandwich

Build a Slimmer Sandwich

No one can deny the popularity of sandwiches. Whether you are brown-bagging it or stopping at the deli, choose a sandwich that is fiber-rich, contains vegetables and a moderation of calories. Below are some suggestions for making that healthy sandwich.

Chicken Wrap

  Strategy One – Choose whole-wheat bread or whole-grain wrap or pita. Chose a variety of bread that is high in fiber, at least two grams per slice. Fiber-rich bread will help you feel full longer. Avoid highly refined carbohydrates like white bread and croissants.

Pita Bread

Strategy Two – Choose a three-ounce serving of low calorie and low-fast protein like turkey, tuna, or chicken. For a vegetarian option, use four tablespoons of hummus. Bologna, and pastrami are typically higher in calories, fat and saturated fat.

Hummus

 Strategy Three – The more vegetables the better. Vegetables like lettuce, tomatoes, onions, pickles, cucumbers and spinach are good sources of fiber and water. Go easy on avocados which contain healthy fats but are high in calories.

Strategy Four – Condiments are a great way to add flavor to a sandwich. Many condiments are low on calories including mustard and low-fat mayo. If you are adding cheese to a sandwich, look for reduced fat options or a small amount of grated cheese. 

Mustard