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The Before and After Sandwich

Timeless Nutrition Tip

All too often we run to a fast food restaurant for a quick, easy sandwich for lunch but this is not a good idea at all.

Fast food sandwiches do not give you the nutrients or energy that something healthier would. In fact, they are so full of fat and calories, they can weigh you down and make you feel tired.

By making a few small changes in the ingredients in a sandwich, you can drastically cut fat and calories and still have quite a bit of tasty flavor as well as a satisfying sandwich. Here is an example:

The Before Sandwich

A grilled chicken sandwich on a hard roll topped with mayonnaise, lettuce and tomato, plus a bag of potato chips.

The After Sandwich

Trade in the roll for two slices of whole-wheat bread, use Dijon mustard instead of mayonnaise and opt for a handful of baby carrots or a serving of fruit salad, in place of potato chips.

The Before and After Sandwich with an apple and cookies

Get away from the sandwich entirely! If you enjoy chicken, serve chicken salad over a bed of diced cantaloupe or honeydew melon.

The Healthy Beef Roast Sandwich

Toast two slices whole wheat bread and spread with 2 tablespoons green olive tapenade. Top with 3 ounces organic deli roast beef. Have with one medium pear. Total calories: 400.

Make Your Sandwiches Healthier

  • Watching salt? Leave off the cheese. Cheese can pack a big sodium punch. In place of cheese, try arugula, sliced tomatoes or even julienned carrots. Any one of those options contain about 27mg sodium. Over cheese, you save about 170mg of sodium!
  • Clean up your condiments. Instead of mayonnaise, spread your bread with half of a smashed avocado.
  • Pass up the pastrami. Opt for low or no-sodium tuna instead.
  • Better bread. Try Ezekiel 4:9 Flax Sprouted Whole Grain bread instead of gooey white breads.

Satisfying Sandwiches

Mix ground leftover baked ham (or purchase some lean deli ham) with chopped olives, green bell pepper, shredded Cheddar cheese, Dijon mustard and mayonnaise. Stuff into hard rolls, wrap in foil and bake at 375 degrees for 30 minutes.

Did You Know?

The most popular sandwich in the U.S. is the hamburger. The average American consumes some 100 burgers a year.

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