PrintBy Shawn McKee
eDiets Contributor
Whether you call it a sandwich, sub, sammie, hoagie, hero or grinder, the combination of meats, cheeses and pretty much anything else you can squeeze between two pieces of bread is a quick and easy way to grab a bite to eat.
No matter how you slice it, Americans love sandwiches. A recent Texas A&M study found that the average U.S. citizen eats roughly 200 sandwiches per year. With this utensil-free food being a lunchtime tradition, it’s important to make the right choices when stacking your sandwich.
“Get rid of the processed white bread and start with a whole-grain bread, bun or wrap,” said eDiets Director of Nutrition Pamela Ofstein. “By adding whole grains, you get more nutrients than with plain white bread. Whole grains add extra vitamins and minerals your body needs in addition to fiber — which is not only good for your heart, but also promotes satiety, leading to a decreased caloric intake.”
Pam also recommends using 2 to 3 ounces of lean, low-sodium deli meats like turkey, chicken, roast beef or even left over grilled chicken you made for dinner the previous night. Add vegetables such as lettuce, tomatoes, mushrooms, cucumbers and bean sprouts for an added health and flavor kick, and top it off with a slice of low-fat cheese to finish off your splendid sandwich.
Use low-calorie condiments like mustard, ketchup or low-fat salad dressing to avoid packing unnecessary fat and calories on your sandwich. Hold the mayo when it comes to condiments. One tablespoon of regular mayonnaise adds about 100 calories and 10 grams of fat to your sandwich, which will catch up with you. If you’re like most Americans, that could add up to an extra 6 pounds worth of calories over a year!
If you must use mayo, switch to the light stuff and get about half the fat and calories, but mustard is the best for your sandwich — weighing in with 10 to 20 calories per tablespoon. Simply switching condiments would save you 5 pounds worth of calories annually. Now you can stack your sandwich without packing on the pounds.
Our experts can offer a lot of other small changes you can do right now. Send your questions to our nutritional experts today!
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