6 Steps to a Better Sandwich

April 25, 2012


turkey sandwich
turkey sandwich

By Woman's Day Staff

It's amazing how many calories-and how much fat!-can live between two slices of bread. Why not choose fixings that are both good for you and delicious? 

START WITH THE BREAD

For the most nutritional benefit, "make sure the first ingredient on the label is 100% whole-something," says Katherine Tallmadge, RD, past spokeswoman for the Academy of Nutrition and Dietetics.

Smart options: Whole-grain wheat, rye, oats, multigrain.
Discover 10 foods that resemble the body parts they're good for.

PACK IN PROTEIN

Anchor your sandwich with a lean meat, fish or other protein. Make sure deli meat doesn't contain nitrates (chemicals that may be linked to cancer).

Smart options: Turkey or chicken breast, canned tuna, slices of tofu.

ADD CHEESE

It gives flavor and heft to lunch, adds more protein and is high in bone-strengthening calcium. Cheese is also high in fat, so use it sparingly or choose a lowfat version.

Smart options: Reduced-fat Cheddar and Swiss, feta, goat cheese.
Indulge in one of these 100-calorie foods.

FILL IN WITH FRUIT

Adding fruit to your sand-wich ups the fiber and nutrients and adds fresh flavor, sweetness and crunch, says Tallmadge.

Smart options: Apple and pear slices, grape halves, raisins, dried cranberries.

LAYER ON LEAFY GREENS

Choose dark leafy greens, which are packed with cancer-fighting antioxidants, fiber and vitamin C.

Smart options: Spinach, arugula, watercress.
Boost a bad mood with these superfoods.

USE "GOOD" FATS-OR NO FAT

Instead of mayonnaise, try spreads and add-ons with heart-healthy omega-3s. (Or use condiments like mustard that contain no high-fructose corn syrup.)

Smart options: Avocado, hummus, peanut butter.

Great combos

1 White bean & avocado: Seven-grain bread, smashed white beans, sprouts, sliced avocado, red onion

2 Chicken & cranberry chutney: Pumpernickel bread, sliced poached chicken, sliced celery, baby spinach, cranberry chutney

3 Turkey & jalapeño wrap: Whole-wheat wrap, sliced turkey breast, black beans, sliced jalapeños, cilantro, fresh salsa

4 Mushrooms & goat cheese on wheat: Whole-wheat bread, roasted or grilled mushrooms, sliced onions and tomatoes, goat cheese, balsamic vinegar

5 Cheddar & tomato: Whole-grain bread, extra-sharp Cheddar, butter lettuce, sliced sweet onion and tomato, mustard

6 Hummus & vegetable pita: Whole-wheat pita, hummus, chopped olives, sliced cucumber, bell pepper and tomato
Cut food prep time with these ingenious kitchen gadgets.


Original article appeared on WomansDay.com.

You Might Also Like:
8 Foods That Fight Stress
5 Days to an Organized Kitchen
How to Maximize Your Workout
8 Sexy Ways to Burn Calories

10 Things Men Wish Women Knew About Sex

Become a fan of Woman's Day on Facebook and Twitter.

Photo by Thinkstock

What to Read Next

Multiple Sclerosis Explained

EDSS is just a number. Learn how those afflicted with MS continue to find joy in their lives. Search for Multiple Sclerosis Drug Treatment here

9 Things You Shouldn't Do When You Retire

Without the proper planning, retirees can make some costly mistakes with their health and finances. Here are nine mistakes retirees tend to make.

Mortgage rates fall to new low- 3.11% APR

$250,000 for $972/month. No points. Get multiple mortgage offers in minutes. Can't hurt to look. It's free. (3.11% APR 5/1 ARM).

Want to Retire Comfortably?

If you have a $500,000 portfolio, download the guide by Forbes columnist Ken Fisher’s firm. It’s called, "The Definitive Guide to Retirement Income."

Barbra Streisand: Remembering Babs – 73 years

The trophies bear the the names: Emmy, Grammy, Oscar, and Tony.