How to Build a Healthy Sandwich
Updated: Mar. 20, 2019
A deli can be a dieter’s best friend, believe it or not. The options are endless, and if you’re vigilant, you can craft a satisfying and sensible sandwich with this guide. Just pick an item or two from each slide, put it all together and you’re ready to go!
Healthy Hint
Whether you’re ordering over the counter or making your own, keep an eye on what’s in even the supposed lightweight choices-turkey, tuna, even meatless options.
Start with Bread…
– Whole grain roll (tennis ball)
– Rye bread, 2 slices
– Pumpernickel bread, 2 slices
– Italian, French, or sourdough bread, 2 slices
– Tortilla, medium
– Sub roll, 3 inches
… Then Pick Your Meats…
– Turkey, 2 ounces (2 CDs)
– Deli ham, 2 ounces
– Lean roast beef, 2 ounces
– Corned beef, 1 1⁄2 ounces
– Tuna salad (with low-fat mayo), 1⁄2 cup (2 golf balls)
..Or Try Some Meat Alternatives…
– 2 tablespoons peanut butter (2 thumbs)
– 2 tablespoons soy nut butter
– 2 tablespoons tofu cream cheese
– 3 tablespoons hummus (3 thumbs)
– 1⁄4 avocado, sliced
…Pile On Some of These Complements…
– Reduced-fat cheddar or jack cheese, 2⁄3 ounce (palm full)
– Lettuce, tomato, grilled vegetables, unlimited
– Spinach, arugula, watercress leaves, unlimited
– Thinly sliced apple, 3 slices
– Jam for peanut butter, 2 teaspoons (2 thumb tips)
– Hummus, 1 tablespoon (thumb)
– Pickles, unlimited
…And Top It Off with One of These Dressings! Or…
– Yellow mustard, unlimited
– Dijon mustard, unlimited
– Honey mustard, 2 teaspoons (2 thumb tips)
– Low-fat mayonnaise, 1 tablespoon (thumb)
– Apple butter, 2 teaspoons (2 thumb tips)
– Fat-free salad dressing, 2 tablespoons (2 salad dressing caps), or reduced-fat dressing (adds about 30 calories)
Try Our Pick: Turkey and Swiss Cheese Sandwich
– 2 slices whole wheat bread
– 2 ounces deli turkey breast
– 2⁄3 ounce Swiss cheese
– Lettuce, tomato, pickles, mustard, onion, peppers, unlimited
– 1⁄2 cup Italian pickled vegetable salad (cupped handful)
– 1⁄2 cup melon
Per sandwich: calories 330, fat 10 g, saturated fat 4 g, cholesterol
40 mg, sodium 1,750 mg, carbohydrate 43 g, fiber 7 g, protein 23 g, calcium 250 mg.
