Do you pack yourself a sandwich for lunch every day? Bringing a homemade lunch to work with you is one of the easiest ways to lose weight when you're on the job. But toppings like mayonnaise, creamy dressings, and cheese can change the nutrition and the calories, fat, and sodium in a sandwich.
A healthy sandwich can easily exceed your calories if you are not careful. It's easy to cut calories from your sandwich if you are armed with smart nutrition information and a few savvy tips.
The following nutrition information is provided by the USDA for one sandwich (155g) with ham, cheese, and spread (mayonnaise).
A typical sandwich you make at home includes bread (for one large, thick slice of whole wheat, toasted (39 grams), add 119 calories), one or two of your favorite condiments, and lunch meat. You may even add a few veggies for crunch and flavor. If you make that sandwich at home you can control the ingredients, cut calories, and boost nutrition.
But what if you pick one up at the market? It's harder to control sandwich calories when you buy them pre-made. The nutritional value and calorie counts can vary significantly.
The Healthiest and Unhealthiest Condiments for Topping Your SandwichTypical Sandwich Calories
So how do you keep your sandwich from derailing your diet? Use this guide to cut calories from your sandwich.
With just a few tweaks and healthy swaps, you can create a nutritious and healthy sandwich that is lower in calories but still full of flavor and lasting satisfaction.
Choose Low-Calorie Sandwich Bread
Delicious, thick, crusty bread, bagels, baguettes, croissants, and hearty rolls can be full of fat and calories. These choices might also boost your starchy carb intake for the day. Instead, choose a whole grain bread or bread alternative that has additional nutrient benefits such as healthy fats or fiber. If you are eating a heartier bread, consider making an open-faced sandwich and keeping your portion to one slice.
(All calorie values following are confirmed from the US Department of Agriculture FoodData Central database or the MyFitnessPal app.)
If you prefer a more natural approach, try making a sandwich with no bread at all. Wrap your healthy sandwich filling in bibb lettuce or make a sandwich using a peeled and seeded cucumber as the shell. And there are other options such as cauliflower wraps, brown rice wraps, homemade chickpea wraps, sweet potato, or flax wraps.
Choose Leaner Sandwich Fillings
Once you've chosen your healthy bread, you'll build your sandwich around a meat or meat-free filling. Get creative and combine different choices to find new flavors.
However, be wary of meat or fish spreads that sound healthy. Many brands of salmon spread, for example, contain protein and healthy nutrients, but the fish is often combined with cream cheese so the spread is very high in calories.
Calorie counts of popular sandwich fillings vary. Keep in mind that you should aim to limit the consumption of deli meat as it has been linked to certain cancers.
If you are watching your sodium intake, look for healthier low-sodium lunch meats at your local market.
Sodium in Lunch Meats: Brands With Less SaltLoad Up on Nutrient-Rich Veggie Toppings
Pack your sandwich with as many naturally fat-free and low-fat toppings (such as vegetables) as possible. Make yourself a goal to have at least 2 vegetable servings per sandwich. These nutrient-rich veggies add spice, flavor, and crunch to your sandwich so it tastes more filling and decadent.
Choose Low-Calorie Condiments
The spread that you choose for your sandwich takes up the least space in your low-calorie sandwich but can provide the most fat. If you add plenty of toppings from the list above then you may not want to add any spread at all.
So what are the worst sandwich choices for your diet? Usually, the sandwiches you buy in convenience stores or order at restaurants are highest in fat and calories. Deli sandwiches can also derail your diet. A 10-inch classic Philly Cheesesteak from Wawa, for example, provides about 790 calories and 29 grams of fat.
Most of the time, restaurant, and deli sandwiches are oversized and include the condiments that are highest in fat and calories.
If you order a sandwich when you're on the go, cut it in half. Share one half of the sandwich with a friend or wrap it up and take it home for a later meal.
When you're first getting started, cutting sandwich calories might seem complicated and unfamiliar. But once you get the hang of it, crafting a delicious lunchtime meal is fun.
Fill your refrigerator with as many healthy choices as possible. Then get creative and see what you come up with. The time you invest in packing a healthy lunch can make your workday more satisfying and your long-term health goals a reality.