Sandwiches. They’re the staple to your everyday lunch. When made the right way, sandwiches can be packed with nutrition and can keep you full throughout your day. But sometimes making your own sandwich can seem like another chore, and buying it seems like the easy way out. However, according to Eat This, Not That, “…most stackers prepared anywhere other than your kitchen counter are caloric catastrophes.”
So head to your neighborhood Sparkle Market’s deli and make your perfect – and healthy – sandwich!
Below is the sandwich component breakdown from meat to cheese to condiments. By the end of this two-part blog, you’ll know what to (and not to) squeeze between those two slices of bread.
- Sourdough: Sourdough is refined wheat with a bacteria culture—meaning it lacks fiber. Taking a big bite of this bread has a similar effect on your blood sugar as to eating a doughnut.
- French Roll: When it comes to any type of roll, size matters. If you don’t portion control, this bread alone can add up to more than 300 calories!
- Rye Bread: With its sharp and sour flavor, rye bread has a good amount of fiber and a number of nutrients, including: manganese, selenium and tryptophan, an essential amino acid that helps your brain regulate serotonin levels.
- Whole-Grain Pita: Not only are pitas high in fiber, but they also take your sandwich to a whole other level by transforming it into a wrap! Get inspired by the Mediterranean culture and stuff your pita with hummus, cucumbers, feta cheese and tomatoes. Who knew a veggie sandwich could be so fun…and delicious?
- Tuna Salad: The amount of mayonnaise in store-bought tuna salad can increase your sandwich with more calories than an entire pound of turkey. Don’t discard tuna entirely—it has tons of protein and healthy fats. Just make a lighter version at home with celery, onion, lemon juice and olive oil.
- Bacon: It may have a lot of protein, but it’s outweighed by the high fat and sodium content. If you have to have that BLT, limit your sandwich to two-three slices, on whole wheat bread, stacked with lettuce and thick tomato slices.
- Turkey Breast: It’s really no surprise that turkey made the list. It’s lean and packed with tryptophan, a serotonin-boosting amino acid that helps fight off depression and anxiety and helps regulate sleep cycles.
- Roast Beef: Who knew? Many would think roast beef was high in calories and fat, but, in fact, it’s lean and low calorie. It even has more protein than turkey and less sodium than ham!