Build a Better Sandwich!

Kerry Coughlin, MS, RD, CSO, CD-N

Are you tired of packing the same old boring sandwiches for lunch? Looking for some healthier ideas? Sandwiches are a convenient lunch option, and they can be part of a balanced diet. With just a few tweaks, you can take that lackluster sandwich and make it more exciting and nutritious!

First, let’s talk about the bread. Your sandwich will be more filling if you use whole grain bread, pita, or wrap. 100% whole grain products are the best choice.

Next, let’s talk about fillings. Cold cuts are high in sodium, and fairly expensive. It’s healthier and less expensive to use baked chicken, or another protein you may have left over from a previous meal. Canned tuna packed in water is another good choice. Or, consider a plant based filling such as hummus or a bean burger.

Add extra veggies to your sandwich to provide even more fiber and nutrients. You can use traditional lettuce and tomato, and other raw vegetables such as cucumbers and colorful peppers. You can also add roasted vegetables to your sandwich for a different twist.

Finally, choose a spread such as salsa or mustard to provide extra flavor. Avocado is a great source of healthy monounsaturated fat. You can even add fresh or dried herbs to your sandwich.

Here are a few recipe ideas to get your creative juices flowing: