A sandwich is a good way to have a complete meal all in one compact package. A sandwich can also be a healthy meal, provided that you keep the fat under control.
1. Hold the Mayo
Almost everybody loves mayonnaise, but it is loaded with fat and calories because it is made with oil and eggs. This combination can turn a potentially healthy meal into a high-fat indulgence. There are low-fat and fat-free varieties of mayonnaise on the market now, but you could also try something like a spicy Dijon mustard to give your sandwich some zip.
2. Lower Fat Meats
When ordering a sandwich or shopping for deli items to take home, keep an eye on the fat content of some of the meats that are available. There are a large variety of low-fat turkey, chicken, and ham cold cuts out there, so that you can satisfy any craving you may have. On the flip side, steer clear of bacon, salami, pepperoni, and bologna, to name a few. These selections are not only generally high in fat, but are also usually loaded with excessive amounts of sodium.
3. Hold the Cheese, Please
Cheese is always a great addition to a sandwich, and with all of the different varieties and tastes, you can add some real zip to your sandwich and keep it from being boring. However, cheese is also a very high fat addition to your meal. If you are watching your fat intake, it is best to just hold the cheese.
If you cannot do without the cheese on your sandwich, consider a low-fat or fat-free variety. There are many lower-fat cheeses out there, and these days, they come in almost every variety as the full-fat versions. So, you can still have the extra flavor added to your sandwich, but save yourself some of the fat and calories simply by switching to a cheese with lower fat content.
4. Skip the Other High-Fat Options
With the popularity of sub shops out there today, there are things to watch out for when building your sandwich. Items such as avocados and olives are very tasty, and while their fat is unsaturated and is considered relatively healthy by medical professionals, you can have too much of a good thing.
Other items to be wary of at the sub shops are the dressings and sauces that can be added to your sandwich. They are excellent for adding excitement to your lunch, but they can also be serious sources of fat and calories. Ask the staff for choices which are low in fat and calories, and they will advise you of the alternatives. If you are making a hoagie at home, try a splash of balsamic or red wine vinegar instead of a heavy dressing. It will add some tang and excitement to your sandwich, but will not add very many calories, and is fat free as well.
