Here is the continuation of the steps to building the perfect and healthy sandwich for you!

Veggies

Avoid:

  • Pickles: When it starts as a low-nutrition cucumber and then soaks in vinegar, we really shouldn’t be surprised that pickles are high in sodium and nutritionally weak. Limit yourself to a few slices on your sandwich, and don’t eat those extra pickle spears on the side!

Try These:

  • Tomatoes: What can’t this vegetable do? Loaded with lycopene, an antioxidant that fights off cancers, tomatoes also improve cholesterol and protect your skin from UV rays.
  • Red Onion: Red onions contain potent antioxidants called anthocyanidins, the same flavonoids that give blueberries their cognitive-boosting capabilities! They’re sweeter than their white counterparts and mild enough to eat raw!
  • Arugula: Substitute your nutritionally weak iceberg lettuce with arugula! It has a spicy, peppery bite and is packed with cancer-fighting flavonols!

Cheese

Avoid:

  • Cheddar: Even though it’s packed with calcium, cheddar is one of the fattiest cheeses—with more than a third of your day’s saturated fat in one serving.

Try These:

  • Swiss: The bigger the holes, the better the cheese. Eat This, Not That says, “The bacteria in the cheese release carbon dioxide during the aging process, and the bigger holes signify conditions more favorable to flavorful cheese.” The bigger the holes, the fewer the calories!
  • Pepper Jack: If you can stand the heat, you’re in good hands. While the cheese is filled with protein and calcium, the jalapeno peppers in Pepper Jack have a dose of fiery hot capsaicins, phytochemicals that boost metabolism and lower bad cholestrol.

Accents

Avoid:

  • Mayonnaise: Mayo has nearly as much fat as pure vegetable oil…because it is nearly pure vegetable oil. And when combined with egg yolks and lemon juice, it becomes the most evil in the condiment world.
  • Oil & Vinegar: The vinegar isn’t the problem—it’s its counterpart. The uneven distribution of low-grade soybean oil not only makes your bread soggy, but also adds more calories than needed/wanted.

Try These:

  • Pesto: Made with olive oil, basil, garlic and pine nuts, pesto is one of the healthiest alternative sandwich spreads!
  • Hummus: Looking for a mayonnaise substitute? Hummus is your spread! It’s nearly as creamy, has a milder flavor and has about 90% less fat! Plus, it fights down blood sugar!
  • Cranberry Sauce: You eat it with your Turkey at Thanksgiving, right? Why not add it to your everyday turkey sandwich? With 50% more antioxidants than blueberries, cranberry sauce can help preserve your cells.

For more sandwich ingredients to try and avoid, check out Eat This, Not That!

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