Lots of us try to eat healthier, so we bring our lunches to work to avoid restaurants. And that means we eat a lot of sandwiches because it’s easy and portable, but it’s not always healthy. So here are pointers from nutritionists for making healthier sammies for us and the kiddos.
- Add some avocados - Not only do they taste great, they also help your body absorb vitamins A, D, E, and K.
- Pile on the pickles - Get a little crunch and extra flavor from pickles, which are low-cal, full of fiber, and made with vinegar, which is all good for the waistline.
- Switch to whole-grain bread - Whole grains have more nutrients and fiber and they take longer for the body to break down, so you feel fuller longer.
- Or skip the bread altogether - Swap bread for lettuce and make wraps to get some more produce into your diet. Or use leafy greens instead of a tortilla for a healthy beans, rice, and avocado burrito.
- Stack on the veggies - Add some color to your sammie with fresh veggies and you’ll get more phytochemicals, vitamins and minerals from your lunch.
- Be wary of deli meats - Highly processed meats, like the ones in the grocery store deli case, are packed with preservatives and chemicals like nitrates and added sodium.
- Try meat-free proteins - Meatless sources of protein like beans, hummus, or nut butters made a delicious sandwich that’s also healthy. Get crafty and upgrade your standard PB&J to one with almond butter and sliced berries instead of jelly, so you get less sugar and more iron and vitamin E than peanut butter.
- Think beyond meat and cheese - Break free from the turkey, lettuce, and cheese combo and try a fancy spread like pesto or add some sliced apples or pears to liven up your regular sandwich.
- Add flavor with low-calorie extras - Add lemon juice, fragrant herbs or spices to boost flavor without adding many calories