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How to Build a Healthy Sandwich

A deli can be a dieter’s best friend, believe it or not. The options are endless, and if you’re vigilant, you can craft a satisfying and sensible sandwich with this guide. Just pick an item or two from each slide, put it all together and you’re ready to go!

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Healthy Hint

Whether you’re ordering over the counter or making your own, keep an eye on what’s in even the supposed lightweight choices-turkey, tuna, even meatless options.

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Start with Bread…

  – Whole grain roll (tennis ball)
  – Rye bread, 2 slices
  – Pumpernickel bread, 2 slices
  – Italian, French, or sourdough bread, 2 slices
  – Tortilla, medium
  – Sub roll, 3 inches

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… Then Pick Your Meats…

– Turkey, 2 ounces (2 CDs)

– Deli ham, 2 ounces

– Lean roast beef, 2 ounces

– Corned beef, 1 1⁄2 ounces

– Tuna salad (with low-fat mayo), 1⁄2 cup (2 golf balls)

 

 

 

 

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..Or Try Some Meat Alternatives…

– 2 tablespoons peanut butter (2 thumbs)

– 2 tablespoons soy nut butter

– 2 tablespoons tofu cream cheese

– 3 tablespoons hummus (3 thumbs)

– 1⁄4 avocado, sliced

 

 

 

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…Pile On Some of These Complements…

– Reduced-fat cheddar or jack cheese, 2⁄3 ounce (palm full)

– Lettuce, tomato, grilled vegetables, unlimited

– Spinach, arugula, watercress leaves, unlimited

– Thinly sliced apple, 3 slices

– Jam for peanut butter, 2 teaspoons (2 thumb tips)

– Hummus, 1 tablespoon (thumb) 

– Pickles, unlimited

 

 

 

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…And Top It Off with One of These Dressings! Or…

– Yellow mustard, unlimited

– Dijon mustard, unlimited

– Honey mustard, 2 teaspoons (2 thumb tips)

– Low-fat mayonnaise, 1 tablespoon (thumb)

– Apple butter, 2 teaspoons (2 thumb tips)

– Fat-free salad dressing, 2 tablespoons (2 salad dressing caps), or reduced-fat dressing (adds about 30 calories)

 

 

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Try Our Pick: Turkey and Swiss Cheese Sandwich

– 2 slices whole wheat bread

– 2 ounces deli turkey breast

– 2⁄3 ounce Swiss cheese

– Lettuce, tomato, pickles, mustard, onion, peppers, unlimited

– 1⁄2 cup Italian pickled vegetable salad (cupped handful)

– 1⁄2 cup melon

 

Per sandwich: calories 330, fat 10 g, saturated fat 4 g, cholesterol

40 mg, sodium 1,750 mg, carbohydrate 43 g, fiber 7 g, protein 23 g, calcium 250 mg.