How to Make a Healthy Sandwich

Did you know that almost 58% of Americans pack a sandwich for lunch at least once a week?

It is not really surprising. Sandwiches are so easy to prepare, and just what one needs for a quick tummy refill on a busy day. However, the problem is probably that you have given little thought to its nutritional value. Some sandwiches for takeout, or even the ones you make can be loaded with sodium, fats, and calories.

So, how do you make a healthy sandwich? Here are some simple ways to make them healthy, but still tasty:

1. Get a healthy bread

White breads are the default one to use for a sandwich, but to get more health benefits, maybe it is time to consider switching to whole grains, such as whole wheat breads.

Keep in mind that a healthy bread should have calories not more than 400 calories. So for the bread, make sure to look for those with less than 150 calories per slice.

2. Switch to healthier condiments

Ketchup, mayonnaise, and mustard are probably what makes your sandwich tastier. But, a teaspoon of these can actually be packed with calories and sodium.

Instead, you can try using guacamole or crushed avocado as the spread. It is rich in healthy fats, as well as vitamins B, C, E and K. Another healthy alternative you can try is can hummus which is rich in protein and fiber.

3. Choose a good meat

There are a lot of choices for meats. You can buy them in online deli delivery apps, in grocery stores, or you can even make them for yourself. Occasional deli-meats are fine, but the rule here is, do not use processed meat all the time because it is linked to an increased risk in cancer and other diseases. It is best that you use fresh meats for your sandwich.

The key here is to substitute the unhealthy stuff in your sandwich with healthy alternatives. So, the next time you will be eating your sandwich, you would not need to worry about it not being good for you.

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