Sandwiches offer a wide variety of versatility at meal time. They can be served cold on a hot summer day or grilled and oozing with cheese for a more filling meal. They are great for lunch boxes and busy professionals on the go. This classic can also be adapted to fit a number of diet plans. Knowing what's on the inside -- and outside -- of your sandwich can help you make the most of every bite.
Carbs and Bread Selection
Making the smartest choice for the outside of a sandwich is as important as making smartest choices for the inside. Not all breads are created equal. Depending on what type of diet plan you are executing, your best choices will probably exist in whole grain or breads that are lower in carbohydrates and higher in protein and fiber. The "My Plate" interactive Food Diary on Livestrong.com offers an application that instantly calculates the basic nutritional values of foods by name and even by brand name.
White bread, 2 slices: 180 calories, 2g fat, 28g carbs, 4.9g protein, 1.7g fiber
Whole wheat, 2 slices: 180 calories, 2g fat, 36g carbs, 8g protein, 6g fiber
Low-carb wheat, 2 slices: 100 calories, 1g fat, 16g carbs, 10g protein, 6g fiber
Large croissant: 270 calories, 17.9g fat, 39g carbs, 6.97g protein, 0g fiber
Flat bread, 2 pieces: 60 calories, 0g fat, 12g carbs, 2g protein, 0g fiber
Whole wheat wrap: 110 calories, 2g fat, 23g carbs, 4g protein, 4g fiber
Condiments
Choosing the right condiment or dressing for a sandwich can be as effective as making the smartest choice in bread.
Mustard: 1 oz serving, 36 calories, 0.9g fat, 6.12g carbs, 0.91g protein, 0g fiber
Mayonnaise, 1/2 tbsp.: 45 calories, 5g fat, 0g carbs, 0g protein, 0g fiber
Lite mayo, 1 tbsp.: 25 calories, 1.5g fat, 2g carbs, 0g protein, 0g fiber
Miracle Whip, 1 tbsp.: 40 calories, 3.5g fat, 2g carbs, 0g protein, 0g fiber
Miracle Whip Lite, 1 tbsp.: 25 calories, 2g fat, 3g protein, 0g carbs, 0g fiber
Ranch dressing, 1 tbsp.: 75 calories, 8g fat, 1g carbs, 0g protein, 0g fiber
Lite ranch dressing, 1 tbsp.: 35 calories, 3.5g fat, 1.5g carbs, .5g protein, 0g fiber
Meat Selection
The of meat will supply the bulk of the protein in your sandwich. The best choices are those that are lower in fat and carbs.
Shaved turkey, 2 oz.: 50 calories, 0g fat, 0g carbs, 10g protein, 0g fiber
Shaved ham, 2 oz.: 50 calories, 1.5g fat, 2g carbs, 8g protein, 0g fiber
Shaved chicken, 2 oz.: 60 calories, 1g fat, 2g carbs, 10g protein, 0g fiber
Chicken salad, 3 oz.: 158 calories, 9g fat, 10.6g carbs, 9.6g protein, 0g fiber
Tuna salad, 3 oz.: 141 calories, 7.86g fat, 7.3g carbs, 10.6g protein, 0g fiber
Ham salad, 3 oz.: 160 calories, 10.3g fat, 8.4g carbs, 8.9g protein, 0g fiber
Bologna, 2 oz.: 150 calories, 13g fat, 0g carbs, 7g protein, 0g fiber
Chicken Breast: 4 oz, 130 calories, 1g fat, 0g carbs, 27g protein, 0g fiber
Roast Beef: 2 oz, 60 calories, 2.5g fat, 0g carbs, 10g protein, 0g fiber
Don't Forget The Veggies
Vegetables are packed with essential vitamins, minerals and fiber. Studies by the Center For Disease Control show that in addition to overall good health, people who consume generous amounts of fruits an vegetables in combination with a healthy diet have reduced risks of chronic diseases including stroke and some types of cancers. Stacking your sandwich with veggies makes for a more filling meal.
Cheese
Losing the cheese will eliminate additional fat and calories; however, if cheese is a must, opt for a low-fat variety made with skim milk, like mozzarella.
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