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How to build a healthy sandwich

Monday, August 3, 2020

By: Jeff Ash


Healthy sandwich

With so many people working from home, and with kids home for the summer, lunch often is the humble sandwich.

 

August is National Sandwich Month. Let’s celebrate responsibly with a few tips on making healthy sandwiches.

 

The best bread? Start with whole-grain bread, pita, English muffin or tortilla. Whole grain – not whole wheat – with at least 3 grams of fiber per serving. Some breads are fortified with up to 12 grams of fiber. That puts you well on the way to the daily recommendation of 25 to 30 grams of fiber.

 

The best thing to put on your sandwich? Go for lean protein, which includes ham, turkey, lean roast beef, chicken, tuna, hummus and low-fat cheese. Wisconsin has lots of great low-fat cheeses. However, watch the sodium content in those meats.

 

The best vegetables for your sandwich? Tomatoes, avocados, fresh greens, red onions, peppers and grilled or roasted mushrooms deliver nutrients and flavor. Pickles – which start as cucumbers – are low in calories and high in fiber. Make your sandwich as colorful as possible.

 

The best condiment for your sandwich? Low-fat options include mustard, honey mustard, barbecue sauce, chipotle sauce or light salad dressing.  That said, watch the sugar content in honey mustard and barbecue sauce.

 

Sandwich substitutes: You could skip the bread and wrap your sandwich in big, fresh lettuce leaves. Try almond butter instead of peanut butter. Try fresh sliced strawberries instead of jam or jelly.

 

How much do we like sandwiches? We’ve already written about healthy ways to enjoy PB&J, BLT and grilled cheese sandwiches. Time for lunch!

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BayCare Clinic, baycare.net, is the largest physician-owned specialty-care clinic in northeastern Wisconsin and Michigan’s Upper Peninsula. It is based in Green Bay, Wisconsin. BayCare Clinic offers expertise in more than 20 specialties, with more than 100 physicians serving in 16 area communities. BayCare Clinic is a joint partner in Aurora BayCare Medical Center, a 167-bed, full-service hospital. Follow BayCare Clinic on Facebook and Twitter.