Build a Smarter Sandwich With Six Nutrition-boosting Tips September 9, 2024 Sandwiches are a staple in the American diet. Pioneered in England in the early 1700s and perfected in the United States in the mid-20th Century, sandwiches are both quick and convenient, hallmarks of American culture. “They travel easy and can be eaten in any setting, which makes them a convenient option,” said Lauren Burns, RD, LD, a dietitian at Samaritan Lebanon Community Hospital. Sandwiches, like many types of meals, are a food category. Like any other dish, nutrient quality can significantly impact the nutrient density. Here are six tips to help you build a smarter sandwich: 1. Start With the Bread Bread is a food category of its own. White, wheat, rye, whole grain, sourdough (and more) are all options when considering what to wrap your precious ingredients in — and they all pack a different nutritional punch. For most people, choosing a whole grain bread will provide more balanced blood sugar and increase feelings of fullness. If sourdough is your favorite flavor, consider looking for a naturally fermented sourdough to support beneficial gut bacteria and overall digestion. Keep in mind that macronutrient content like carbohydrates, fats and proteins may vary considerably between bread brands and types (wraps vs. sliced bread, thin vs. thick sliced). Be sure to read labels and ingredients if you are curious about nutritional differences between bread options. 2. Think Through Your Condiment Options Condiments like mayonnaise, mustard, ketchup and other spreads can vary in nutrient quality. Most are fat-based, which makes them fairly energy dense. That means a little can go a long way. Food manufacturers provide a variety of products to cater to different health goals. For example, a mayo made with olive oil or avocado oil might be a bit more heart healthy than the traditional egg and soybean oil blend. A ketchup sweetened with less sugar might satiate someone looking to balance their blood sugar. Low FODMAP options (foods that avoid fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates or sugars) exist for people with guts sensitivities to certain foods (garlic and/or onion for example). Tofu based spreads can add flavor, moisture and protein to any sandwich. 3. Consider Sodium Content If sodium is something you’ve been asked to watch, reading labels is important when choosing ingredients for a sandwich. While sauerkraut and pickles can taste fantastic (and promote a healthy gut microbiome), they tend to be high in sodium. Tread lightly with these condiments. Bread is another component that, depending on the brand, tends to be high sodium. Deli meats often pack a sodium punch as well. As a rule of thumb, anything below 140 milligrams of sodium per serving can be considered “low sodium.” Stick to the serving size with these foods. 4. Get Creative With Protein These days, there are far more options in the grocery store than plain deli meat or sliced cheese to fill your sandwich. Experiment with grilling tempeh or tofu for a plant-based protein. Leftover veggie scraps and peels can be nice filler ingredients when making your own black bean or lentil burger. Hummus, a garbanzo bean and tahini spread, can add flavor and protein to any sandwich. Cheeses pack an energy punch similar to condiments – and a little goes a long way. Try a cheese spread like Chèvre or Neufchatel to add flavor and texture. 5. Include Seasonal Veggies Having a hard time finding flavorful tomatoes in the winter? Consider roasted squash or caramelized beets. Choosing seasonal veggies can help keep your sandwich toppings fresh and exciting. Sliced cucumbers, butter lettuce, microgreens, roasted squash, beets, shredded carrots, sliced avocados, shredded cabbage, caramelized onions, roasted bell peppers, grilled zucchini and overwintered spinach can all make lovely additions to your sandwich base. If making your own meat- or bean-based burgers, consider adding shredded zucchini, carrots, onions, garlic or beets to your mix. 6. Consider the Full Meal Like any meal, assess how well your sandwich fits into “MyPlate” balance recommendations. Having a hard time meeting the half-plate recommendation of non-starchy veggies? Add a handful of snap peas, sliced carrots or cucumbers on the side. Looking for more fiber? Add some sliced kiwi, a mandarin or some cubed apple to pair with your sandwich. “Sandwiches can be a convenient way to meet your nutrition needs,” Burns said. “Nutrient density can vary quite a bit based on the ingredients you choose.” Additional Sandwich Ideas Try Something Different Burns suggested swapping your sandwich routine with these three ideas: Tempeh Reuben. Almond butter and blackberry jam. Black bean burgers. Try Quick & Tasty Combinations Hummus, feta, shredded carrot, sliced tomato and sliced cucumber on whole grain bread or pita. Smoked salmon, goat cheese, sliced cucumber, pickled onion and dill on rye bread. Try Simple Updates to Traditional Favorites If you are looking for something more familiar, Burns offers thoughts on traditional favorites: Tuna Salad Sandwich: A tuna sandwich can be a great source of complex carbohydrates (whole grain bread), protein (fish) and healthy fats (omega-3 fatty acids in fish). Adding some veggies on the sandwich or on the side as a side dish can make this easy sandwich a balanced meal. Egg Salad Sandwich: An egg salad can be a quick, cost-effective meal for a summer day when you want to keep your kitchen cool. Eggs are a nice budget protein food loaded with fat soluble vitamins such as vitamins A, D, E and K. If you are watching your serum cholesterol, you may want to have an egg salad sandwich as a replacement for another egg dish — as one standard portion of egg salad contains 1-2 eggs. However, this is no reason to avoid this nutrient dense, convenient sandwich altogether! An egg salad sandwich can pair well with any pickled vegetable or a side salad to make it a balanced meal. BLT: Nothing says summer like a B.L.T.! Here in the Willamette Valley, we grow some of the best slicer tomatoes around (in my opinion)! Summer tomatoes are a great excuse to grill up some bacon for a B.L.T. meal. If saturated fat intake is a concern, consider swapping traditional pork bacon for turkey bacon. Adding avocado (and making a B.L.A.T.) adds more “heart healthy” unsaturated fats, but adds to the overall fat (and energy) content of the meal. Splitting equal portions of avocado with bacon can be a nice way to keep the energy content in check while still getting the fatty acid ratio you’re looking for. Experiment with red leaf, butter leaf or romaine lettuces for some added crunch. To add bitterness, try adding mizuna or radicchio to this popular sandwich. “I hope you will ‘loaf’ these tasty spins,” Burns said. Visit myplate.gov to learn how to build a balanced meal. Download an easy guide for creating a nutritious meal with our Lunch Box Building Blocks Grocery List.
