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? 


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.
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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.


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.
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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.


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

Smart options: Spinach, arugula, watercress.
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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
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Original article appeared on WomansDay.com.

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