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Choose 100 percent whole grain breads and other items such
as wraps, buns, rolls, pita pockets, tortillas, or bagels.
Use the food labels and nutrition facts to check for 100
percent whole grains. It should be one of the first
ingredients listed on the ingredient list.
If it says “wheat flour” but does not specify whole grain
wheat flour, you probably are not enjoying all of health
benefits of eating whole grains. If you compare the
Nutrition Facts Label with a product made from wheat flour
verses one made with 100 percent whole wheat flour, it is
very likely that the whole grain will have a higher fiber
content.
Although bread is a typical sandwich bookend, sandwich
fillings can also be rolled into other foods such as large
lettuce leaves for a handheld menu. Get creative with other
large fruits and vegetables to create the outside layers
such as thick, roasted sweet potato slices for a “bun” or
round apple slices for apple peanut butter sandwiches.
When filling the sandwich, choose slices of lean meats such
as turkey, chicken or roast beef over highly processed
luncheon/deli meat. Often, the more process meats have added
sodium and might be higher in fat. Eggs are another protein
that can be scrambled and added to a breakfast sandwich or
hard-boiled and made into egg salad.
To save time, cook extra meats at a meal to use as
“planned-overs” in a sandwich the next day. Roasted chicken
could be used as sliced meat for sandwiches or chopped up
for a tasty chicken salad recipe.
Be choosey about condiments. There are so many options of
flavors and brands of sandwich spreads! Many – but not all –
condiments are low in nutritional value and high in fat and
calories and salt. Go light on mayonnaise, margarine, butter
and cream cheese. Some other options that are not usually as
high in fat include diffent flavors of hummus, different
types of mustards, low-fat plain yogurt or light dressing.
Although it might sound unusual to mix plain lowfat yogurt
with shredded tuna, turkey or chicken, try replacing some of
your mayonnaise with the yogurt to decrease the amount of
fat and increase the calcium. If you are choosing to use
less of a favorite condiment, add addiitonal ingredients to
the sandwich to add flavor and crunch such as chopped onion,
celery or pickles.
Fruits on Sandwiches? Particularly if you’re using a
nutbutter like peanut butter or almond butter, jelly is not
the only option. Try sliced apples, pineapple or banana. For
sandwich salads like chicken salad or tuna salad, add some
shredded apple to sweeten the recipe.
Pile on the summertime vegetables! Shred or thinly slice
vegetables to add color, taste and nutrients. Lay spinach,
lettuce or arugula. Add sliced zucchini, cucumber, different
colors of peppers and shredded carrots. The followign recipe
is from University of Nebraska Lincoln.
Garden Vegetable Sandwich – serves 1
Ingredients
·
2 slices whole wheat bread
·
2 teaspoons Dijon-type mustard
·
1 ounce cheddar or Swiss cheese
·
2 slices tomato
·
4 slices cucumber
·
4 basil leaves or 2 romaine leaves (or other leafy green
lettuce)
Put it together: Spread one side of each piece of bread with
mustard. Lay ingredients on one slice of bread and top with
the other slice. Cut in half. Enjoy now or pack up to go.
When taking sandwiches on the go, whether it is to work or
school or for fun at the park, pack and store sandwiches in
a clean, insulated tote. Keep it cool with an ice or gel
pack or freeze a juice box or bottle of water to add to the
tote. If eating on the go, have some hand sanitizer handy
and pack a few extra napkins. The sandwiches can be healthy
and give you the opportunity to get outside and enjoy the
front or back steps or the local park. Enjoy the rest of
summer with some tasty and easy meals.
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