From the double-decker club to a Dagwood or a simple piece of chicken breast on a bun, sandwiches are a favorite lunch choice for many. Often made with meat, cheese, vegetables and other toppings, these handheld meals can be quick to prepare and easy to transport. But are they good for you? The answer depends on how the sandwich is prepared.
When it comes to the most popular sandwich options, many of them are high in fat and sodium. For example, the average turkey and cheese sandwich may contain more than a day’s worth of saturated fat and salt. In addition, the deli meat used to make them can be loaded with preservatives like nitrates and sodium, which can increase your risk of heart disease and high cholesterol.
To help you choose healthier options, look for foods that are lower in calories and sodium and are high in fiber. Try to choose lean meats and other proteins, such as a hard-boiled egg or grilled chicken, and limit your intake of processed cheeses and high-fat spreads. Instead of white bread, try a whole wheat or other whole grain option that’s low in sugar and sodium and rich in fiber. Also, consider a bun, pita or wrap that’s made with a sprouted flour, which is higher in fiber and nutrients than a conventional variety.
Other ingredients to consider in your sandwich include a light spread, lettuce and tomatoes and fresh fruit or vegetable slices. For the spread, choose one that’s low in saturated fat and trans fat (which can raise your cholesterol) and high in monounsaturated fat, such as a mustard or a light salad dressing.
You can also add a bit of texture to your sandwich with crunchy cucumber slices or a leafy green such as bibb lettuce. Add a splash of olive oil or a drizzle of honey, and a touch of lemon juice for flavor to keep your sandwich from becoming dry.
You can also choose a sandwich filling that’s meat-free to cut the calorie and fat content of your meal. Look for other sources of protein, such as canned tuna or salmon that’s low in mercury, a nut butter such as peanut butter, or a plant-based option such as beans, hummus or tofu.