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.