Senior Health Healthy Sandwich Ideas That Rival Your Favorite Deli 3/22/2024 | By Karla Walsh Healthy sandwiches do exist and absolutely can be part of a well-balanced, nutritious lunch. Here we’ll walk you through how to make a healthy sandwich at home, starting with the foundation (bread) and moving on to all the healthy things to put on a sandwich, including healthy sandwich spreads, cheeses, veggies, healthy sandwich meat and more. The ultimate formula for how to make a healthy sandwich Starting from the base up, use this four-part formula to make a healthy sandwich. Step 1: Choose a healthy sandwich bread Start with a whole grain bread product, such as bread, pita, English muffin, bagel, or tortilla (aka wrap). Good choices have at least three grams of fiber per serving. Seek out brands with at least 5 grams of fiber per serving to get you well on your way to the recommended 25 to 30 grams of fiber a day. Test Kitchen tip: All whole wheat products are whole grain, but not all whole grains are whole wheat. So, look for the words “whole grain” near the top of the ingredients list, not just “whole wheat.” Step 2: Add healthy sandwich meat or other lean proteins Good sandwich choices include sliced deli or rotisserie chicken, turkey, ham, lean roast beef, canned salmon or tuna, nut butter, grilled tempeh or tofu, smashed cooked beans and reduced-fat cheese. Unsure about serving size? Aim for 3 ounces of meat, 2 tablespoons of nut butter, a cup of beans, or 1 or 2 ounces of cheese. Test Kitchen tip: Check the sodium in prepackaged and deli-fresh meats; most products run high. Cut the sodium by slicing meat you have roasted at home or by asking your butcher or deli counter pro for lower-sodium meats. Step 3: Pile on the produce Veggies add nutrients, freshness and flavor. Any mix of roasted veggies, fresh tomatoes, fresh greens (the darker, the better), sliced red onion, sliced cucumbers and sliced peppers are all excellent choices. On the fruit side, amp up the healthy fats with avocado wedges or add antioxidants to a nut butter sandwich with thinly sliced apples, pears, strawberries or smashed raspberries. Step 4: Add flavor with healthy sandwich spreads and sauces Condiments don’t need to be high in calories, fat, carbs or sugar to be high in flavor. Choose one or choose a few of the following: Yellow mustard Whole grain Dijon mustard Honey mustard Low-sugar barbecue sauce Vinaigrette dressing Hummus Tzatziki sauce 5 tips to build a better lean sandwich Try open-faced. Skip the second slice of bread, half of the bagel, or the top of the English muffin. Go green. To slash even more calories and carbs, try a lettuce leaf in place of the bread, pita or tortilla as the base. Stack it all atop a salad. You also can build a bed of greens and any variety of veggies you love and pile all of your sandwich fixings on top for a high-fiber, low-calorie, wildly satisfying meal that will sneak several produce servings into one meal. Put an egg on it. To add six grams of protein to your lean sandwich, slip in a fried egg or sliced hard-boiled egg. Add creative flavor boosters. Sneak in even more kick for very few calories with kitchen staples like olives, capers, pickles, pickled onions or sun-dried tomatoes. Better Homes and Gardens is a magazine and website devoted to ideas and improvement projects for your home and garden, plus recipes and entertaining ideas. Online at www.bhg.com ©2024 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC. Check out more tips on putting together healthy meals on Seniors Guide: How to Make a Satisfying Salad in 6 Simple Steps Read More Karla Walsh