HEALTH

Eat Right

5 ways to make your sandwiches even healthier

We chatted up a nutritionist for score easy ways to improve your midday meal. Whether you wanna get rid of a couple post-holiday pounds or simply eat better, these no-fail tips will give your sammies a total makeover. Here’s what nutritionist Julie Fortenberry, LDN, RD had to say when we asked her exactly what to do to make those sandwiches soar to healthier heights.

It starts with the outside
“Replace white breads for 100% whole wheat for the added fiber,” she tells us. Make sure to check the label and make sure the bread you pick isn’t loaded with sugar.

Be choosy when it comes to cold cuts
Julie recommends leaner cut meats (skinless chicken or turkey, ham or roast beef). How to know what’s slim? She says to look to see if it has less than 1 gram of fat per slice. Meats with higher calorie counts include bologna, salami, pepperoni and mayo-slathered salads (like chicken or tuna).

Load up your sandwich
“Pile the leaner cut meats on there fairly thick,” she swears. “Most women just add one or two slices—this is not enough protein to keep you full for long.” She says to use 4-6 slices to help you stay full.

Pile on a garden of veggies
“The more the better. The fiber will keep you fuller longer,” Julie says. Think: Tomatoes, spinach, sprouts, cucumber—whatever you love.

Don’t opt for all the extra
“Use a slice of low-fat cheese, 1/4 of an avocado or a tablespoon of low-fat mayonnaise as your fat,” she weighs in. “Adding all of them will be too many calories and fat grams for one sandwich.” Mustard is a good pick, too, as it doesn’t have many calories but adds tonsa taste.

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