How to Make a Healthy Sandwich
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How to Make a Healthy Sandwich

Posted on Wednesday, February 15th, 2017 at 7:00 am
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How to Make a Healthy SandwichLunch often includes some kind of sandwich. Not all sandwiches are equal, though. Some are loaded with more calories than you need, while others are a fairly healthy choice. It all depends on what the sandwich is made of. Here are some tips to help you make a healthy sandwich.

How to Have a Healthy Sandwich

Share with a friend
Restaurants and fast food places are notorious for selling people a much larger portion of food than is healthy to eat. Bring a friend or family member to lunch with you and split that giant sandwich into the two portions that it is supposed to be.

Another option is to set aside half of the sandwich right away. Eat half the sandwich for lunch, and save the other half for later.

Make an open sandwich
One way to reduce the amount of calories you are eating is to make a sandwich with only one piece of bread (instead of two). Pile plenty of vegetables and protein onto the bread. You won’t have to worry about how to fit it all between two pieces of bread.

Try a wrap
The number of calories in a slice of bread differs, depending on exactly what kind of bread you are using. A romaine lettuce leaf doesn’t have many calories at all. Some restaurants offer wraps in addition to sandwiches. Fast food places might have a “low-carb” option. They will wrap your burger in a lettuce leaf instead of a hamburger bun.

Read the labels
If you don’t read the nutrition labels on food very often – you are in for an unpleasant surprise. There are a lot of processed foods that contain sugar. Most people know that cookies contain sugar. Did you know that some condiments contain sugar, too?

Before you add ketchup, or mustard, or mayonnaise to your sandwich, take a minute to read the label. Find out how much sugar that condiment has hiding inside it. Check the amount of calories. You can skip the condiments and add moisture to your sandwich with tomatoes (or other juicy vegetables) instead.

Avoid processed meats
The easiest thing to throw onto a sandwich is some processed, sliced, lunchmeat. It might be tasty, but lunchmeat can contain a lot of sodium. A healthier option is cooked chicken breast, or leftover turkey from Thanksgiving dinner. If you need a quicker option, try canned tuna or canned chicken. Look for a can that is labeled “no salt” or “low salt”.

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Good Tip: Saving money is important – especially if you have a lot of expenses like bills to pay, loans to pay off, and all the other things that drain your bank account. Figuring out a way to save money can feel tedious to some, and like a punishment to others. U.S. News suggests that you try one of these money saving challenges. The “No Eating Out for a Month” Challenge This one is self-explanatory. The goal is to avoid eating out for an entire month. This might be super easy for people who enjoy making meals at home. People who really enjoy dining out, or ordering food to be sent to their home, may struggle with this one. It’s worth a try because spending money on take-out is more expensive than buying groceries. The Pantry Challenge This one is a variation of the “No Eating Out for a Month” challenge. The goal is to use up all of your groceries before you buy more. It forces you to try and remember why you bought a food or beverage that you don’t know what to do with, and gives you the opportunity to find a way to use it. The one exemption to this challenge is the foods that have expired. Don’t eat them! Throw them in the trash. The “No Spend” Challenge Make a goal to avoid spending money during an entire weekend. The only exemption in this challenge is that you are allowed to pay bills. This challenge is interesting because it requires creativity. You must be creative and find workarounds for problems that you would typically solve by spending money. You may have a different outlook on spending after finishing this challenge.