3 Ways to Make a Healthy Sandwich
1. Lose the Lunch Meat
The first thing you should change to make a healthy sandwich is get rid of the lunch meat. Most lunch meats are full of saturated fat or littered with fillers and preservatives. These meats are processed to the point that almost none of the original food is left and the chemicals in them do nothing for your overall health. Change it up by slicing some hard boiled egg, adding some tuna or even making some salmon salad. Convenience is most often the word of the day when your grabbing lunch, as most of us lead very busy lives, sometimes even working while we eat lunch. Take time to prepare some hard boiled eggs the night before, refrigerate them and throw them into an insulated lunch bag with an ice pack. They'll still be cold by lunch and you'll have a healthy protein source.
2. Spread the Good Stuff
Another way to make a healthy sandwich is play switcharoo with the condiments. Take the tuna or salmon salad to a new level by adding olive oil along with the mayonnaise. This makes the mayo go father and adds some healthy fats as well. Be sure to spruce your salad up with a little chopped onion and a few sprigs of your favorite herbs as well. You can also use canola mayonnaise, made with canola oil instead of soy oil. You find this at bigger grocery stores and health food stores. Try just mixing your salmon with spices, a few chopped herbs and some apple cider vinegar and oil. This gives it a delicious tang and keeps the saturated fat in the mayo jar.
3. Wrap it Up
By far, the most dramatic way to make a healthy sandwich is to change the bread. You find many whole grain choices in the bread department, but try looking in the freezer section. You find lots of great bread made from all sorts of grains, including rice, millet and even sprouted grains. These breads have a weight and texture much different from the yeasty breads you are used to, but give them a good try and you may find you like them better than those white, fluffy and uninteresting breads. Tortillas also come in all sorts of grains as well, and prep is quick and easy. You simply wrap up the contents. You could even try wrapping your sandwich in a few layers of leaf lettuce, cooked cabbage leaves or spinach. This boosts the nutrition and cuts the carbs.
Member Comments
by invincible on June 18, 2008 at 12:31 AM
I also use avocado as a spread, instead of butter or margarine.
by texasleaguer on July 8, 2008 at 2:12 PM
If you pack the sandwich with good vegetables such as green leaf lettuce, tomatoes, cucumbers, avocado, etc. before anything else, you'll have less room for the other fatty stuff. Plus your sandwich will be quite filling!
by woodbat on August 4, 2008 at 5:52 AM
Super suggestion! Sometimes the simplest solutions work the best!
by threlkelded on July 11, 2008 at 7:15 PM
If we ditch the lunch meat, what about protein? I get tired of tuna and peanut butter. (And I hate eggs.)
by draca on July 12, 2008 at 2:36 PM
you could cook your own lunch meat ahead of time... boneless skinless chicken breast. yum.
by PopsicleMud on May 26, 2009 at 10:49 AM
I started making my own lunch meat, mainly to reduce sodium. A chicken breast or pork tenderloin cooks up quickly on the George Foreman grill or BBQ. Slice it up and put it in the fridge and you're set for a week's worth of lunches.
by jessicalim on May 26, 2009 at 11:27 AM
Hummus (1/3 cup) -7grams of protein
Spinach, cooked, 1 cup- 6g // raw, 1 cup- 1g
by tatertot7877 on May 26, 2009 at 3:56 PM
Yeah, when you make meat for your dinners during the week, make sure you make extra for your lunches. Lunch meat is full of fillers, and it's expensive too!
by lomnocht on May 26, 2009 at 4:05 PM
please look into reading "the china study" it will change the way you view animal based protein...and educate you on healthier alternatives.
I hope this helps you....
peace!
by spinningdog on August 3, 2008 at 7:43 PM
One of my favorite ways eating a sandwhich is with red wine vinegar, I use it as a dip....so good and no fat!
by beekay15 on August 13, 2008 at 9:56 AM
Mustard and some types of relish have zero calories, making a better substitute for mayo, too.
by ammery on August 21, 2008 at 7:04 PM
there is this stuff called kefir yogurt cheese, or greek style plain yogurt cheese that i add to all my sandwiches instead of mayo. it's really good:) especially in tuna salad or chicken salad or egg salad. it's also good as a spread or a topper like sour cream, on a bagel instead of cream cheese or to mix w/ fruit and honey.
by Sanga on August 26, 2008 at 3:25 AM
Pesto on sandwiches, the tiniest little bit adds so much flavour, all you need is 1/4 teaspoon and salad sandwiches taste so much better, goes especially well with chicken and rocket.
by ammery on September 9, 2008 at 12:16 AM
i've been eating the balsamic ever since. it's great:)
by DrillCoach on September 9, 2008 at 8:03 AM
Why not eliminate grain consumption from your lunch box altogether? Most grains found in wheat have pro-inflammatory fatty acid profiles and anti-nutrients.
Use lettuce wraps instead bread and load it up with lean protein and fresh vegetables. Remember that fibrous carbs (broccoli, cabbage, cauliflower, spinach and peppers) help moderate insulin response, which makes them ideal fat loss.
by CancerFighter83 on September 9, 2008 at 10:39 AM
I don't like lunchmeat for the reasons mentioned and I'm lucky enough to have a Weber grill that I can use to smoke whole turkey breasts and boneless chicken breasts, etc. I do that on weekends and slice the white meat up for my healthy lunches. I usually make 'em on pita bread with Chicago fire mustard. Spice seems to cut my appetite - which is of course a good thing.
by suzynettie on September 19, 2008 at 10:57 AM
Another healthy way to substitute the bread is with lavash. I like Joseph's lavash - it has added flax seeds, is whole grain, and only 50 calories a serving (which is half of a sheet of lavash). It's breadier than a tortilla but healthier than bread. I also love it with Naturally More peanut butter and sliced banana for breakfast.
by JPrince27 on September 30, 2008 at 8:51 PM
Tonight for dinner I mixed greek yogurt (I'm obsessed with Fage 0%) with tuna and sliced celery and put it into a whole wheat pita with tomato slices...yum!! No more nasty mayo :-) This is a really healthy option!
by jmazur on October 6, 2008 at 11:03 AM
I agree with the use of Kefir Cheese to replace Mayo Available at most Middle eastern Deli's or Grocery Shops. I'm sure other's sell it as well but, I always find mine at small shops. Also known as Lebne or Labne. I used to be a hardcore Hellmann's Mayo user. But, I'm eating healthy now.. so with 30 calories per tbsp. I get all the tang of Mayo without the calories. I'm not sure if I'll ever go back to mayo.
As far as alternate protein sources if you ditch lunchmeat... there are some soy based products that "resemble" lunchmeat, chicken etc.. but the taste is just not quite right.. I suppose you can get used to it but , it's not for me. I eventually went to a protein shake mixed with water just to get what my body needed.
by Rachel-Joe on October 8, 2008 at 8:04 AM
omg like if you totally put some ham and cheese you can have like a totally amazing like super rad sandwich.
by mrsdegrande on May 26, 2009 at 8:32 AM
I love you Rachel-Joe
by lindseyr on October 13, 2008 at 12:50 PM
I love Joseph's Lavash too... they are really yummy and much better for you.. they also have 5 g of protein per serving which is great (esp. when you are a vegetarian like me)...
by saintsrow on October 17, 2008 at 10:08 AM
I nomaly have low fat cheese with 2 thin slices of turkey on hole grain bread and thats really good.
by Tula on November 8, 2008 at 11:43 PM
I LOVE Lebne!!!!! YUM! You know what else is really good and filling??? Homemade plain yogurt. It's the easiest thing in the world to make! and it tastes far more superior than the store bought yogurt. : )
by andi1983 on February 4, 2009 at 8:21 AM
How do you make yogurt?
by celticchrys on May 26, 2009 at 10:42 AM
Former Member: You get some packets of yogurt culture form your local health food store/all natural store/etc. You mix the directed amount with a gallon of milk, and pour it into a pan, and put the oven on the lowest setting with the door propped ajar all night. Or, there are dedicated countertop appliances you can buy that do the same thing.
by SassiDasWusel on February 4, 2009 at 2:04 AM
As I visit school preparing sandwiches is one of the most important thing to do in the morning. Usally I do it like this:
I use whole - grain bread, 2 slices. I replaced butter with tomatopaste. This adds a grate, fresh taste. Then I add one slice of fatreduced ham and fatreduced cheese and some herbs (pepper, oregano, chilli....whatever comes through my mind).
Then I cut cucumber, carrots or a tomato in pieces and store it into clear film to keep it fresh until I use it.
by ibcrewin on February 4, 2009 at 8:58 AM
Use hummus instead of Mayo.
by TiffanyKreutzer on February 4, 2009 at 5:00 PM
That's a great idea! I love hummus, but have never thought of adding it to my sandwiches. That will add some great flavor! Thanks!
by Irocks on February 4, 2009 at 10:39 AM
My husband doesn't eat tuna or egg in his sandwiches, i had no idea that sandwich meat was so bad!! i need a cost effective alternative.. Thanks
by myanv on February 4, 2009 at 5:04 PM
roasts,chicken,turkey,meatloaf.....
by Cittadina on February 4, 2009 at 3:33 PM
"Your" and "you're" are not the same damn thing! If YOU'RE getting paid to write this, then you should at least know the language in which you write. This is elementary school grammar, for crying out loud!
by Robinbi on February 7, 2009 at 10:11 AM
Wow....you are a very uptight angry person......in the great scheme of things why does it matter?
by bburroughs on February 11, 2009 at 1:37 PM
While I have repeatedly been dubbed the "Grammar Nazi" by friends, family and co-workers, I have to say that your comment seems to be a bit over the top. I agree that everyone should proofread their work prior to submission, however keep in mind that these people generally do not have a degree in Writing, English or related fields.
by Cittadina on March 3, 2009 at 7:15 AM
Robinbi, you forgot the comma. Clearly it doesn't matter to you. Enjoy the internet and the devolution of language.
by mrsdegrande on May 26, 2009 at 8:37 AM
Cittadina, I try to be very conscientious about my grammar skills. In fact, I am a court reporter, so it's my job. But please, you need to find a forum other than food to spread your ANGRY opinions. And you should take some valium. That would help you a lot.
by p6584c on May 26, 2009 at 2:30 PM
I think laying off the luch meat is not a good idea for you. You obviously need the preservatives. :P Get over yourself.
by Robinbi on February 7, 2009 at 10:08 AM
Just a suggestion....I add spices to light Mayo to jazz up a sandwich or wrap. Such as a little Ground red Pepper or Chipolte Tabasco or Dill or Horseradish. The possibilities are endless.
by arihtaa on April 20, 2009 at 4:11 AM
Good.. I think should chop up some veggies with olive oil... and reduce the light sandwich spread to get a better nutritional value :)
Let me try that soon.
by SakuraGreenLily on May 26, 2009 at 6:26 AM
What about mayo made WITH olive oil? It's actually really good. In fact, I can't taste the difference!
by celticchrys on May 26, 2009 at 10:48 AM
It's a great idea if you like the taste. However, I can taste the difference. I have made the decision for myself that if I'm watching everything else I eat, I can still use a little mayo sometimes. It's one of my favorite things, and if I deny myself completely of all my favorites, then I will never stick with any eating plan. I have had the thought of experimenting with homemade mayo recipes. Then I would know exactly what was in it, and could alter ingredients to suit my taste.
by rcrabbs on May 26, 2009 at 7:50 AM
Rather than mayo in tuna salad, I use organic plain or vanilla yogurt. You get the same creaminess while avoiding the saturated fats in mayo.
by joansfirst on May 26, 2009 at 9:05 AM
We have switched out or mayo 90% of the time with all different flavors of hummus, and spreadable laughing cow cheese! When we do use mayo we've chosen Smart Balance for the Omega-3 benefits. I've used the Fage greek yogurt to replace sour cream for dips but not haven't tried it as a replacement for mayo - I'll try that this week!
by celticchrys on May 26, 2009 at 10:50 AM
I'll second laughing cow. The light French Onion is wonderful. This is one of the few ways I can forgo mayo.
by rtulloh on May 26, 2009 at 9:53 AM
Consider bagels instead of bread. Bagels are low in sugar, high in carbs, and have a good source of protein. Be sure to check labels to avoid high sodium varieties.
Consider mustard instead of mayo.
For bread, consider using artisan breads or homemade bread over packaged breads. If you choose packaged breads, look for brands/varities that are whole grain, low in sugar, low in sodium, and have few additives (e.g. Pepperidge Farm 100% Natural breads)
For meat, cook your own chicken breasts, pork, or fish so you can control what seasonings are used. If you choose packaged lunch meat, look for healthy varieties that tout no additives (e.g. Healthy Ones). Stick to low-fat choices such as turkey or chicken.
Avoid processed cheese. Consider using more fresh vegetables.
by mycarbohydrates on August 11, 2009 at 1:29 PM
bagels are tasty, but most of them are made with bleached white flour (which really isn't a whole lot better than white sugar) and are, well, gargantuan.
Making your own sandwich rolls is, however, a great idea - I often use a modified whole wheat pizza crust recipe (I reduce the salt and swap half the wheat flour for dark rye).
The dough costs nearly nothing to make, sits in the fridge (or a cool part of the house) overnight, requires no tossing, no kneading, and all of 15 minutes in a 430 degree oven.
Rolls (or one big thing of flat bread) bake up with crispy outsides and chewy, flavorful insides.
by satwainy on May 26, 2009 at 11:35 AM
try flatout wraps 90 calories, 9 grams of protein & 9 grams of fiber!
by RikkiB on June 2, 2009 at 2:51 PM
The Light Flatouts are great. They come in different flavors and really make great sandwich wraps. The Light Spinach, and the Light Italian happen to be my favorites. I also really like the La Tortilla Factory Tomato Basil and Rosemary Tortillas. They also make great sandwich wraps.
by kandiyohiv on May 26, 2009 at 4:18 PM
I love adding Hot Giardiniera (spicy pickled peppers, carrots, cauliflower, other veggies) and roasted red peppers to sandwiches. They both have nearly zero calories/fat/sodium/etc have TONS of flavor and add enough moisture to the sandwich I don't even find need for mayo.
I also like to make sandwiches with frozen veggie patties. There are some varieties that are already pre-cooked so I just throw it in a sandwich bag, microwave it at work and add it to my bread & veggies. I recommend you try them if you haven't before, they're great.
by bjeaneen on May 27, 2009 at 1:09 PM
humm -- what if you don't like fish
by Laurie9797 on June 2, 2009 at 2:43 PM
I mix my tuna salad with avocado instead of mayo, and then put it in a wrap. It's delicious!!
by geminijen on August 11, 2009 at 1:05 PM
Thanks! I used this tip and added some red peppers and tomatoes.... DELISH! It was kind of like a tuna guacamole!
by marcia_ferrara on June 2, 2009 at 9:16 PM
Instead of using mayo in your tuna salad, go for lemon zest, fresh thyme and a bit of olive oil and of course freshly cracked black pepper. You will be surprised that it takes this standard sandwich in a whole new direction. You'll love it.
by greenvics on June 3, 2009 at 8:33 AM
I like alfalfa sprouts, double fiber bread, and MEAT on my sandwiches, be it fatfree turkey, chicken, or tuna.. salmon. I can't digest lettuce. So It's sprouts, once in awhile I'll put baby spinach. Either horseradish mustard, or tomato basil vinaigrette. If I wanted a salad I'd have mache salad, not a complete veggie based sandwich. Give me MEAT. Ty. :)
by Joe on June 6, 2009 at 7:31 AM
We only buy lean meats like turkey and always select the low sodium option. We also rarely buy or use pre-packaged deli meat since it is loaded with preservatives.
by mycarbohydrates on August 11, 2009 at 1:46 PM
My biggest concern with lunch meat (and cured meats like sausage, salami and bacon)is the nitrites.
They're used to make meat red or pink and inhibit the growth of botulism bacteria. In our bodies, they've been linked with everything from migraines and COPD to bowel and stomach cancers.
Do cook your own meat - if using.