{"id":26381,"date":"2021-01-22T13:51:39","date_gmt":"2021-01-22T18:51:39","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=26381"},"modified":"2021-02-22T13:37:38","modified_gmt":"2021-02-22T18:37:38","slug":"build-a-healthier-sandwich","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/build-a-healthier-sandwich\/","title":{"rendered":"How To Build A Healthier Sandwich"},"content":{"rendered":"<p>There are few things easier to do than throwing together a sandwich. Whether you\u2019re rushing to get a quick bite in between meetings, using last night\u2019s leftovers in a creative way, or <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/perfect-picnic\/\">packing a picnic lunch<\/a> for the whole family, sandwiches make a convenient go-to meal.<\/p>\n<p>That said, the way you build a sandwich can make or break its nutritional value. For instance, a bulky roll, deli ham, America cheese, and two dollops of mayo will put you straight on the road to Calorie City and possibly tax you with an afternoon energy slump.<\/p>\n<p>Looking to build a healthier sandwich? It&#8217;s totally possible with these six nutritionist-approved steps.<\/p>\n<h2><strong>Step #1: Buy Quality Bread<\/strong><\/h2>\n<p>The base to any healthier sandwich is your bread choice. So first thing&#8217;s first: Back away from the white bread.<\/p>\n<p>\u201cWhen shopping for bread products, look for the first ingredient as \u2018100 percent whole grain,\u2019 which means all the parts of the grains were milled into flour and all the nutrients, like vitamins, minerals, fiber, and protein from the whole grain will be found in the product,\u201d says The Vitamin Shoppe nutritionist Roseanne Schnell, C.D.N. (<a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\">Book a free consultation<\/a> with her at VitaminShoppe.com.) \u201cMany companies will also add the whole grain stamp to indicate that it is a real whole grain product. The stamp means that the product contains a full serving or more of whole grains in each labeled serving and that all the grain is whole grain.\u201d<\/p>\n<p>Just be careful of sneaky language, Schnell warns. Words like \u201crefined\u201d or \u201cenriched\u201d are used when manufacturers of grain products mill the whole grain, but remove the bran and germ. This results in a refined flour, and strips the ingredient of nutrients. When a product is enriched, some of the nutrients are added back, but the consumer doesn\u2019t know how much.<\/p>\n<p>Beyond the label, Schnell also says to always opt for sliced bread rather than rolls. \u201cWhen you choose sub rolls or hero bread, you will be consuming larger amounts of carbohydrates,\u201d says Schnell.<\/p>\n<p><strong>Read More: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/bread-healthy\/\" target=\"_blank\" rel=\"noopener\"><strong>Is There Any Bread That\u2019s Good For You?<\/strong><\/a><\/p>\n<p>If you don\u2019t want to stay in the lane of traditional bread, you can go with fiber-fortified low-carb wraps, flatbreads, lettuce wraps, and even wraps made with non-traditional ingredients like cauliflower or cassava.<\/p>\n<p>For those trying to lose weight, maintain or gain muscle, or support heart health, Schnell suggests <a href=\"https:\/\/www.vitaminshoppe.com\/p\/protein-bread-1\/emg0012\" target=\"_blank\" rel=\"noopener\">Eat Me Guilt Free Protein Bread<\/a>, which contains 10 grams of carbohydrates, 12 grams of protein, and 150 calories in a two-slice serving.<\/p>\n<h2><strong>Step #2: Pack On The Veggies<\/strong><\/h2>\n<p>Perhaps the most important step in building a healthier sandwich, lay those veggies on thick.<\/p>\n<p>One of the biggest mistakes people make when making a sandwich is not including produce, says dietitian Lauren Harris-Pincus, M.S., R.D.N., author of <a href=\"https:\/\/nutritionstarringyou.com\/protein-packed-breakfast-club\/\" target=\"_blank\" rel=\"noopener\"><em>The Protein-Packed Breakfast Club<\/em><\/a>. A sandwich without lettuce, cucumber, tomato, or peppers doesn\u2019t provide much-needed vitamins, minerals, fiber, antioxidants, or phytonutrients, she says.<\/p>\n<p>That doesn\u2019t mean you have to sacrifice other favorite sandwich toppings, though. \u201cI believe in adding quality foods to your diet, rather than taking away,\u201d says Harris-Pincus.<\/p>\n<p>The plain fact is, you can never really eat too many veggies. <a href=\"https:\/\/www.myplate.gov\/\" target=\"_blank\" rel=\"noopener\">The USDA<\/a> suggests 50 percent of your meals come from produce. When building a healthier sandwich, Harris-Pincus recommends using a full serving of veggies, which is either half-a-cup cooked or one cup raw.<\/p>\n<p>\u201cMy favorite vegetables to pile high on a healthy sandwich are green leafy lettuce, tomato, onion, peppers, cucumbers, pickles, cabbage or slaw, and sprouts,\u201d shares Schnell. However, shelf-stable veggies can go a long way, too. Harris-Pincus loves to crack open a jar of roasted red peppers, sundried tomatoes, jalapenos, artichoke hearts, or banana peppers.<\/p>\n<h2><strong>Step #3: Increase The Fiber<\/strong><\/h2>\n<p>According to <a href=\"https:\/\/www.accessdata.fda.gov\/scripts\/interactivenutritionfactslabel\/dietary-fiber.cfm\">the USDA<\/a>, high-fiber meals can help you feel more satiated, ultimately allowing you to consume fewer calories. They can also reduce your risk of developing cardiovascular disease and help keep you regular.<\/p>\n<p>Many Americans don\u2019t hit their daily fiber goals (about <a href=\"https:\/\/www.dietaryguidelines.gov\/\" target=\"_blank\" rel=\"noopener\">22 to 34 grams<\/a> per day) and sandwiches can actually be a great way to up your intake.<\/p>\n<p><strong>Read More: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/people-who-need-more-fiber\/\" target=\"_blank\" rel=\"noopener\"><strong>Fiber Is Especially Important For These Groups Of People<\/strong><\/a><\/p>\n<p>That\u2019s a big reason why Harris-Pincus suggests using something whole grain as the base of your sandwiches. However, don\u2019t think your healthier sandwich is doomed if you aren&#8217;t into whole grains. Though whole grain is always the best choice, you <em>can<\/em> opt for a high-fiber option of another flour instead. Harris-Pincus\u00a0recommends breads with at least two or three grams of fiber per slice.<\/p>\n<p>From there, your veggies will also increase your sandwich\u2019s overall fiber content. Schell suggests aiming for nine to 13 grams of fiber. Some great high-fiber options: leafy greens, cabbage slaw, tomatoes, and avocados.<\/p>\n<h2><strong>Step #4: Be Picky With Your Proteins<\/strong><\/h2>\n<p>The average person should aim to eat 20 to 30 percent of their calories from protein, which comes out to about three to six ounces per meal, Schnell says. Thing is, people often pile much more than this onto a sandwich.<\/p>\n<p>Additionally, you have to pick the <em>right <\/em>protein, meaning lean proteins that are low in fat and sodium, such as low-sodium lunch meats (like turkey or lean ham) and grilled or rotisserie chicken.<\/p>\n<p><strong>Read More: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/protein-needs-aging\/\" target=\"_blank\" rel=\"noopener\"><strong>Why You Need More Protein As You Age<\/strong><\/a><\/p>\n<p>\u201cMy favorites to add to a sandwich are fresh chicken breast, tuna, and salmon,\u201d says Schnell. \u201cSince I like to use healthy fats as spreads, I often choose lean chicken breast as my protein. I also like tuna and salmon because they are rich in omega-3 fats.\u201d<\/p>\n<p>And what about the cheese? (You can&#8217;t forget the cheese!!!) \u201cI typically prefer reduced-fat, two-percent cheeses in order to watch cholesterol and calories,\u201d says Harris-Pincus. \u201cThe two percent still melts well and has flavor, but doesn\u2019t have as much fat.\u201d<\/p>\n<h2><strong>Step #5: Watch Your Spreads<\/strong><\/h2>\n<p>Spreads are key for adding flavor to sandwiches, but Harris-Pincus recommends sticking with quality fats. Some healthy, tasty options include mashed avocado, hummus, nut butter, or yogurt-based veggie spreads like tzatziki, she suggests.<\/p>\n<p>Try to avoid condiments with added sugar, but if you love a creamy dressing, not all is lost. \u201cWhen choosing mayo or creamy dressings, look for healthier options that have monounsaturated fats, such as olive oil or avocado oil, instead of something labeled \u2018light\u2019 or \u2018reduced fat,\u2019 which often replace the fat with sugar, starches, or artificial ingredients,\u201d says Schnell. While they\u2019re not necessarily lower in calories, they\u2019re higher in quality.<\/p>\n<h2><strong>Step #6: Choose Sides Wisely<\/strong><\/h2>\n<p>You can have the healthiest sandwich that has ever been built and blow all your success with a lousy side. So do your body a favor and hold the chips and onion rings (they don&#8217;t count as veggies!). Some carrots with hummus or an apple will put your sammie over the top for nutritional value.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are few things easier to do than throwing together a sandwich. Whether you\u2019re rushing to get a quick bite in between meetings, using last night\u2019s leftovers in a creative way, or packing a picnic lunch for the whole family, sandwiches make a convenient go-to meal. That said, the way you build a sandwich can<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/build-a-healthier-sandwich\/\">Read More <span class=\"screen-reader-text\">How To Build A Healthier Sandwich<\/span><\/a><\/p>\n","protected":false},"author":74,"featured_media":26382,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,7,9],"tags":[],"class_list":["post-26381","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-nutrition","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Build A Healthier Sandwich | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Lunch time is the best time! 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Follow these six nutritionist-approved steps to make a healthier sandwich that won&#039;t slow you down.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/build-a-healthier-sandwich\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-22T18:51:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-22T18:37:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2021\/01\/641553430.jpg?fit=1484%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1484\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Arielle Weg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Arielle Weg\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/build-a-healthier-sandwich\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/build-a-healthier-sandwich\/\"},\"author\":{\"name\":\"Arielle Weg\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/694354f1e5a78f67ce552e506786ef16\"},\"headline\":\"How To Build A Healthier Sandwich\",\"datePublished\":\"2021-01-22T18:51:39+00:00\",\"dateModified\":\"2021-02-22T18:37:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/build-a-healthier-sandwich\/\"},\"wordCount\":1148,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/build-a-healthier-sandwich\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2021\/01\/641553430.jpg?fit=1484%2C614&ssl=1\",\"articleSection\":[\"Editors Picks\",\"Nutrition\",\"The Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/build-a-healthier-sandwich\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/build-a-healthier-sandwich\/\",\"name\":\"How To Build A Healthier Sandwich | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/build-a-healthier-sandwich\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/build-a-healthier-sandwich\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2021\/01\/641553430.jpg?fit=1484%2C614&ssl=1\",\"datePublished\":\"2021-01-22T18:51:39+00:00\",\"dateModified\":\"2021-02-22T18:37:38+00:00\",\"description\":\"Lunch time is the best time! 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