5 Sandwiches To Order
1. Turkey and Avocado on Whole Grain
Why It’s a Good Choice: Turkey is lean and packed with protein, and avocado provides healthy fats and a creamy texture that’s heart healthy. Whole-grain bread adds fiber, helping you stay full longer.
Look For: Minimal condiments and fresh ingredients like lettuce, tomato, and cucumbers to keep it fresh and light.
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2. Grilled Chicken and Veggie Sandwich
Why It’s a Good Choice: Grilled chicken is high in protein and typically lower in fat than fried options. Adding vegetables like bell peppers, spinach, and onions boosts flavor without extra calories.
Look For: Ask for whole-grain bread or a wrap and avoid heavy sauces like mayo or creamy dressings. opt for mustard or a balsamic drizzle instead.
3. Tuna Salad (Lightly Dressed) on Whole Wheat
Why It’s a Good Choice: Tuna is rich in omega-3 fatty acids and protein. When it’s lightly dressed, it provides a savory and satisfying sandwich without too much added fat.
Look For: Ask if they can use Greek yogurt or a light mayo for the dressing to reduce fat content. Add greens like lettuce or arugula for extra crunch.
4. Hummus and Roasted Veggie WrapWhy It’s a Good Choice: This vegetarian option is usually full of fiber, antioxidants, and healthy fats from hummus. Roasted veggies like zucchini, bell peppers, and eggplant add a depth of flavor and nutrients.
Look For: A whole-wheat wrap or pita to keep it high in fiber. Avoid adding cheeses or creamy dressings if you want to keep it light.
5. Egg and Veggie Breakfast Sandwich on an English MuffinWhy It’s a Good Choice: Eggs are a great source of protein, and if paired with vegetables like spinach, mushrooms, or tomato, you get a vitamin boost too. English muffins are lower in calories than bagels or croissants.
Look For: Whole-grain English muffins for added fiber. Skip the cheese or use just a sprinkle for flavor and avoid bacon or sausage for a lighter option.
5 Sandwiches To Avoid
1. Meatball Sub with Marinara and CheeseWhy to Avoid It: This sandwich is often loaded with sodium from the marinara sauce, fatty meatballs, and melted cheese. Plus, the roll itself is usually large and high in refined carbs.
Hidden Pitfalls: Even a small sub can pack in over 1,000 calories and more than half the daily recommended sodium intake.
2. Fried Chicken Sandwich with Mayo
Why to Avoid It: Fried chicken is high in unhealthy fats and calories, and adding mayo (often in generous amounts) increases the calorie count. Many fried chicken sandwiches are also served on buttery buns.
Hidden Pitfalls: The breading alone can add hundreds of calories, and mayo or ranch can make it a high-fat meal.3. Philly Cheesesteak
Why to Avoid It: While delicious, the combination of fatty steak, melted cheese, and a large hoagie roll makes this a calorie bomb. Additionally, these sandwiches are high in saturated fats and sodium.
Hidden Pitfalls: A standard Philly cheesesteak can top 1,200 calories, especially with extra cheese and sauces.
4. Club Sandwich with Bacon and Mayo
Why to Avoid It: While clubs might seem like a safe choice, they’re often stacked with layers of bacon, cheese, and mayo, not to mention the additional slice of bread.
Hidden Pitfalls: Bacon and mayo are high in fat and sodium, turning this sandwich into a heart-health hazard when not eaten in moderation
5. BLT with Thick-Cut Bacon and Mayo
Why to Avoid It: The classic BLT is tasty but relies on bacon and mayo, which can be high in sodium and unhealthy fats. Often, these sandwiches come with multiple slices of bacon, which can add up fast.
Hidden Pitfalls: With thick-cut bacon and plenty of mayo, this sandwich can have upwards of 700 calories and a high amount of saturated fat and sodium.
Tips for Healthier Sandwich Choices:
- Ask for Whole-Grain Bread: It adds fiber and can help stabilize blood sugar levels.
- Load Up on Veggies: They add nutrients, crunch, and flavor without too many calories.
- Be Mindful of Condiments: Mustard, hummus, or a light balsamic can add flavor without excessive fat.
- Skip the Cheese or Choose Low-Fat Options: Cheese can be a hidden source of calories and saturated fats. Use sparingly or opt for lighter versions.
With a little knowledge and some smart swaps, you can enjoy delicious, healthier sandwiches when dining out!
