9 Healthiest Sandwiches to Order According to Dietitians
9 Healthiest Sandwiches to Order According to Dietitians.If you’re looking to make your lunches healthier, you’ll be glad to know that sandwiches can be a good choice. But there are a few things to keep in mind when ordering your next sandwich.
Start by choosing whole-grain bread, like whole-wheat or rye, instead of white. This will add more fiber, protein and beneficial nutrients to your sandwich, says Taylor.
- Turkey and Avocado
Turkey and avocado are a classic combination, but this recipe elevates the sandwich to new levels of flavor and nutrition. The creamy spread is loaded with healthy fats that slash LDL cholesterol and boost HDL.
To keep this sandwich a low-calorie treat, choose whole wheat or multigrain bread. The bread has fiber that helps keep you full for longer, so you’ll have less room for carbs and calories when eating this sandwich.
- Chicken Caesar
A chicken Caesar wrap combines juicy, flavorful rotisserie chicken with crisp lettuce, garlicky croutons and creamy Caesar dressing in a portable wrap. It’s perfect for lunches, picnics or a quick weeknight dinner.
To keep calorie counts low, opt for lighter spreads like mustard (both whole grain Dijon and yellow or honey mustards), salad dressing, hummus or even a sprinkle of olive oil vinaigrette. Add avocado for a heart-healthy monounsaturated fat hit.
- Tuna Salad
Tuna salad is a staple in American cuisine and is a great source of protein, fat and omega-3 fatty acids. It’s also low in calories and sodium and contains many important minerals such as iron, zinc and magnesium.
If you’re trying to make tuna salad healthier, try adding extra veggies. Finely grated carrots or minced celery are great ways to add more vitamins and minerals.
- Chicken Caesar Wrap
The perfect combination of crunchy, salty, and fresh. This portable chicken wrap is sure to satisfy on the go!
This is a great way to turn your favorite Caesar salad into a quick and easy meal. It also makes a perfect snack or side dish for your next picnic!
- Tuna Salad on Whole Wheat Bread
Tuna is a great source of protein and nutrients, such as B vitamins, folate, iron and omega-3 fatty acids. It also helps reduce the risk of heart disease and cancer.
A tuna salad sandwich is a cheap, healthy and easy lunch or dinner option. If you choose whole wheat bread and low-fat condiments to mix with your tuna, you’ll maximize the nutrition and health benefits of this simple meal.
- Egg Salad on Whole Wheat Bread
Egg salad is a healthy and tasty meal option that can help you lose weight. It contains a mix of protein and other nutrients, along with good fats and vitamins.
It’s a great meal to make ahead of time for a quick lunch or snack. You can make it in a variety of ways, such as in a sandwich or in a lettuce wrap.
- Chicken Salad on Whole Wheat Bread
The key to a healthy sandwich is to use whole grains, which take longer to digest and help keep you fuller for longer. Also, avoid processed deli meats such as salami and ham which are high in sodium and fat.
In addition, make sure your sandwich condiments are low in sugar and sodium. Instead of ketchup, try mustard or olive oil and balsamic vinegar.
- Tuna Salad on Whole Wheat Bread with Lettuce and Tomatoes
If you’re looking for a lighter, healthier sandwich option, try this simple tuna salad. It uses Greek yogurt instead of mayonnaise, which reduces the amount of calories and fat.
This sandwich is also high in protein, so it can keep you feeling fuller for longer. It’s a great choice for lunch or a quick dinner.
- Tuna Salad on Whole Wheat Bread with Lettuce and Tomatoes
A delicious lunch that’s a winner for the whole family, this tuna salad is packed with protein and healthy fats. It’s also a good source of iron and folic acid, which is needed for proper brain function and heart health.
If you’re on a diet, you can lower the calories and fat in this classic sandwich by using olive oil instead of mayo. A few drops of lemon juice and fresh basil add extra flavor without adding any sugar or calories.
