Sandwiches are one of the most popular midday choices of on-the-go Americans. They're quick, delicious, and, if properly portioned, an option for losing weight. But if you aren't careful, a few ingredients can add hundreds of extra calories and make up more than half your daily limit of artery-clogging saturated fat.
So before you brown-bag it, make sure you know what hidden calories are lurking between those bread slices. If you make smart choices regarding the four basic elements of a sandwich (explained next!), you'll be building healthier sandwiches in no time.
How to Build a Better Sandwich
Use our four-part formula to create an endless number of healthy, fulfilling, and delicious sandwiches.
1. Whole grains: Start with a whole grain bread product, such as bread, a pita, an English muffin, or a tortilla. Tip: Look for the words "whole grain" near the top of the ingredients list, not just "whole wheat." Good choices have at least 3 grams of fiber per serving. Some breads are fortified with extra fiber and contain as many as 12 grams of fiber per serving, helping you achieve the recommended 25-30 grams of fiber a day.
2. Lean protein: Good sandwich choices include chicken, turkey , ham, lean roast beef, tuna, hummus, and low-fat cheese. Tip: Check the sodium in prepackaged and even deli-fresh meats; most products run high. Cut the sodium by slicing meat you have roasted at home or by asking specifically for meats lower in sodium.
3. Vegetables: Veggies add both nutrients and flavor. Tomatoes, fresh greens (the darker, the better), red onion, and peppers are all good choices.
4. Optional toppings: Condiments don't need to be high in fat to be high in flavor. There are low-fat, healthful choices that will give your sandwich the something extra it needs, such as:
-- Mustard
-- Honey mustard
-- Barbecue sauce
-- Chipotle sauce
-- Light dressing
Healthy, Satisfying Sandwich Solution: Turkey and Avocado Wrap
Turkey and avocado complement each other perfectly in this heart-healthy wrap.
Whole grain: La Tortilla Factory low-carb tortilla
Lean protein: Four slices of Boar's Head Lower Sodium Skinless Turkey Breast
Vegetables: Romaine lettuce
Optional topping: 2 tablespoons of Wholly Guacamole Classic Guacamole or 1/4 sliced avocado
Healthy, Satisfying Sandwich Solution: Roasted Red Pepper and Hummus Sandwich
This simple vegetarian sandwich is full of fresh flavors. To mix it up, try a flavored hummus in place of original.
Whole grain: Two toasted slices of Healthy Choice Hearty 100% Whole Grain bread
Lean protein: 1/4 cup Athenos Original Hummus
Vegetables: Sliced cucumber, spinach, roasted red peppers
Tip: If you prefer, use sliced tomatoes instead of red peppers.
Healthy, Satisfying Sandwich Solution: Ranch Chicken Pita Pocket
This hearth-healthy pita is full of flavors that will make you forget that it's good for you.
Whole grain: Use 2/3 of a Kangaroo 100% Whole Wheat Pita Pocket
Lean protein: 2-3 ounces of Hormel breast of chicken in water, no salt added
Vegetables: Purchased coleslaw mix or broccoli slaw; fresh spinach
Optional topping: 2 tablespoons Hidden Valley Light Ranch Dressing
Tip: Save the remaining third of your pita bread and top it with low-calorie hummus for an afternoon snack.
Healthy, Satisfying Sandwich Solution: Cajun Tuna Melt
This sandwich offers a lighter -- and more flavorful -- take on tuna salad. Enjoy it hot or cold.
Whole grain: 1 toasted Thomas' Wheat Light English Muffin
Lean protein: 1 small can of Crown Prince Tongol tuna in spring water, no salt added
Vegetables: Chopped red onion; 1 large tomato slice
Optional toppings: 1 tablespoon of Hellmann's Fat-Free Mayonnaise; 1/2 slice Kraft Deli Fresh Pepper Jack Natural Slices
Healthy, Satisfying Sandwich Solution: Tuna and White Bean Panini
The following sandwiches include full recipes. Most of the recipes serve 4 to 6; alter the recipe if you'd like to make a single sandwich.
This warm panini satisfies on a cold day. The white kidney beans help you feel full by adding lean protein to your lunch.
Whole grain: Whole wheat bread
Lean protein: Tuna; white kidney beans; mozzarella
Vegetables: Red onion; Tomato
Optional topping: Light mayonnaise
Healthy, Satisfying Sandwich Solution: Chicken Salad Sandwich
Makeover a traditionally high-fat sandwich by using our recipe, featuring light mayonnaise and low-fat yogurt to add zip.
Whole grain: Whole wheat bread
Lean protein: Chicken breast; hard-cooked egg
Vegetables: lettuce
Optional topping: Plain low-fat yogurt; Light mayonnaise
Healthy, Satisfying Sandwich Solution: Barbecue Tempeh Wraps
Think barbecue flavor means a meat-heavy meal? Think again. This easy wrap is vegetarian, yet includes barbecue sauce and tangy green onion for kick.
Whole grain: Whole wheat tortilla
Lean protein: Soy tempeh
Vegetables: Green onion; shredded cabbage with carrot
Optional topping: Low-calorie barbecue sauce
Healthy, Satisfying Sandwich Solution: Asian Tuna Wraps
This easy wrap has a tuna salad taste on a heart-healthy diet. The prep is a 15-minute commitment.
Whole grain: Whole wheat tortilla
Lean protein: Tuna
Vegetables: Bok choy; red pepper; jicama
Optional topping: Sesame-ginger salad dressing; light mayonnaise
Healthy, Satisfying Sandwich Solution: Chicken Pita Sandwiches
Enjoy a low-sodium solution to lunch. This recipe uses leftover cooked chicken in place of processed lunchmeat to give you a filling meal on a low-sodium budget.
Whole grain: Whole wheat pita bread
Lean protein: Chicken breast; garbanzo beans
Vegetables: Tomato; red onion; cucumber
Healthy, Satisfying Sandwich Solution: Grilled Cheese Sandwich
Four ingredients, 10 minutes, and a craving for a childhood favorite meet in this tasty classic.
Whole grain: Whole wheat bread
Lean protein: Low-fat cheese
Vegetable: Tomato
Healthy, Satisfying Sandwich Solution: Turkey and Black Bean Chimichangas
A little bake time and simple ingredients come together in this warm-you-up twist on a Mexican favorite.
Whole grain: Whole wheat tortilla
Lean protein: Ground turkey breast; black beans
Vegetable: Tomato
Optional topping: Salsa
Tip: Beans are an excellent source of potassium, which helps lower blood pressure.
Healthy, Satisfying Sandwich Solution: Breakfast Tortilla Wrap
For breakfast, lunch, or dinner, this sandwich satisfies our formula with a savory combination of turkey bacon and egg substitute, plus whole wheat tortillas and zippy peppers.
Whole grain: Whole wheat tortilla
Lean protein: Turkey bacon; refrigerated egg product
Vegetable: Green pepper
Optional topping: Hot pepper sauce
Healthy, Satisfying Sandwich Solution: Fajita-Ranch Chicken Wraps
Roll up Southwestern flavor in wraps stuffed with fresh ingredients and homemade salsa.
Whole grain: Whole wheat tortilla
Lean protein: Chicken breast strips; reduced-fat cheddar cheese
Vegetables: Peppers
Optional topping: Salsa; ranch salad dressing
Grab-and-Go Sandwich Option #1
Most purchased sandwiches are high in sodium (because of the seasoned and processed deli meat). Too much sodium can raise your blood pressure and put you at higher risk for a heart attack. The following two widely available sandwiches meet Heart-Healthy Living's dietary guidelines:
Subway's 6-inch Veggie Delight sandwich on wheat bread (no dressing or cheese)
Calories: 230
Sodium: 500 mg
Grab-and-Go Sandwich Option #2
Quizno's Cantina Chicken Sammie (prepared with just veggies, no extras)
Calories: 205
Sodium: 445 mg
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