How to Pick a Healthy Sandwich?

Follow this tips to grab a nutritious lunch on the go and to pick a healthy sandwich.

1 BE SMART WITH SPREADS

Rather than deciding for full-fat mayonnaise, go for a sandwich whose moisture comes from a healthier option like salsa or tzatziki, houmous, protein-packed peanut butter, or even thinly sliced avocado and salad.

2 FILL YOURSELF UP ON FIBER

Based on recent guidelines, we should consume 30g of fiber a day. Choose wholegrain, seeded or rye breads and bean or fruit fillings. If you want to make a sandwich at home, try mixing apple and walnut with low-fat cheddar, raisins or apricots with falafel.

3 TARGET UNDER 450 CALORIES

Sandwiches can be healthy, but the type of bread and the filling make a big difference. For a person on 2,000 calories daily, aim for 450 calories a sandwich. For the best choice, pay attention to the traffic light markings on packets that show levels of fat, sugars, fiber etc.

4 USE LOW CAL CONDIMENTS

Avoid fatty cheese and cured meats (excessive consumption has been linked to bowel cancer). Instead, choose cottage cheese or mineral-rich lean protein, including chicken, eggs or tuna. Improve the flavor with low cal condiments, such as mustard, fresh herbs, or harissa.

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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.

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