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Building the Perfect Sandwich

December 27, 2005

Sandwiches are the most popular food prepared at home, with more than one-third of all home-prepared lunches including a sandwich. Here are some simple tips to make sure your sandwich fits into your healthful eating plan.

• Choose a whole-grain bread, roll or pita pocket for more fiber.
• Choose 2 to 3 ounces of lean meat or poultry for protein, iron and other nutrients and a slice of cheese to boost the calcium content.
• Use lean roast beef, ham, chicken breast or turkey.
• Make or order tuna, ham or egg salad with less mayonnaise or with reduced-fat or fat-free mayonnaise.
• Ask for a spread that adds flavor but not fat and calories, such as mustard or fat-free dressing.
• Load up on vegetables such as red or green peppers, tomatoes, cucumber, onions or grilled veggies.

After you make your perfect sandwich, choose a side such as carrots or green pepper sticks instead of chips or creamy salads. Then enjoy!

Produced by ADA’s Public Relations Team