Sandwiches themselves are not necessarily fattening, but choosing ingredients that contain white flour or saturated fats can contribute to weight gain. Picking sandwich foods that can help you to maximize your metabolism, ward off negative medical conditions and provide you with vitamins and minerals can keep you satiated while also helping you to keep your weight in check. Focus on whole grains, lean proteins and lots of veggies.
Bread
Skip products like croissants and biscuits, which can contain high amounts of fat. Also choose whole-grain breads, such as whole-wheat or multigrain, over breads made with white flour. The fiber has been milled out of white flour, which means that your body will digest it rapidly and possibly store it as fat. Read the label on breads to make sure it is actually made of whole grains; the first ingredient should read whole wheat or whole grain rather than just wheat.
Condiments
Take care when choosing condiments for your sandwich. Spreads like mayonnaise, cream cheese and ranch dressing can contain an abundance of saturated fat. Along with causing you to gain weight, fattening condiments can also contribute to dangerous medical conditions like heart disease, high cholesterol and Type 2 diabetes. Pick those that will give your sandwich flavor, without adding pounds; mustard, horseradish, pickle relish and balsamic vinegar are all healthy choices.
Protein
Every cell in your body uses protein, and it is essential in order to properly build muscle and maintain your hair, skin and bones. However, some proteins are healthier than others. Stick with lean proteins for your sandwich, like white meat chicken and turkey, tuna packed in water, hummus and smoked salmon. Skip chicken with skin on it, fatty red meats, anything fried and pork products that tend to be on the fatty side, like salami.
Vegetables
If a side of steamed broccoli is not for you and you find that regularly eating vegetables is tough, try piling them on your sandwich. Putting veggies on your sandwich can add both crunch and flavor, and even allow you to use fewer condiments. Crispy greens, such as romaine lettuce and raw spinach, can add vitamins and nutrients along with taste. Other options are slices of bell peppers, tomatoes, cucumbers, onions and pickles.
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