Healthy Sandwich Dos and Don'ts

Building a wholesome sandwich includes selecting the right protein, bread, and fillings. Follow these guidelines for creating a healthy version. Don't: Choose processed meat. Home-cooked meats usually have less sodium and fat than processed types like ham, corn beef, and salami. Do: Consider other proteins besides beef or pork. Chicken, turkey, eggs, fish, or natural peanut butter are good options. Don't: Layer on or use too much fatty cheese. Select reduced-fat or lower-fat cheeses such as mozzarella, part-skim ricotta, or Parmigiano Reggiano. Do: Load up with fiber. Add veggies like grilled onions or zucchini, shredded carrots, tomato, apple, or pear slices. Don't: Fill it with empty calories. Try beans, nuts, or seeds, which include healthy fats, fiber, vegetarian protein, and other nutrients. Do: Opt for healthier spreads and mayo substitutes like salsa, Greek yogurt, hummus, or avocado. Don't: Make your sandwich using white bread. Look for whole grain breads and ensure 'whole' or 'whole grains' are listed at the top of the ingredients list. Do: Manage the sandwich portion size. A colossal or foot-long sandwich will likely be calorie-dense regardless of the healthy ingredients utilized.