healthy sandwich?

Question

Ive been trying not to eat bread this week, but I fancy a sandwich for lunch, I struggle to find healthy options if I go out to buy them, hidden fat etc...I know the answer is to bring lunch to work with you but can someone give me a healthy sandwich option that isnt going to put back the calories Ive just burnt in the gym!

Answer 1

Simple light salad sandwich on brown bread. Maybe some thin sliced ham.

Answer 2

Well for a start healthy eating is about moderation- and cutting out a major food group is not healthy and will probably be the reason you are craving bread.

If you decide before hand "I will eat (put in amount here) of bread tomorrow for lunch". It can sometimes put out part of the craving. If you just 'sneak' in a bit it can result to you thinking "to hell with it I may as well eat the whole loaf/another sandwich/sod the diet" and then get an 'I really wish I hadnt eaten that' moment, If your needing to diet, you will diet, and you will experience the smae difficulty all overagain- only it will feel more difficult as you will know you failed before so lack belief in yourself.

Preplanning makes this easier- you take time to think and make a decision and the there is no reason to "sod the diet...etc"

If you really are afraid of bread you may have an eating issue and need to attend a help group or ask your gp for help healthy eating- get a referral, if you earn enough money you can pay to have this service.

If you want a few ideas on breadless options, pret a manger sells "bread free sandwiches"
A pasta, rice, noodle or couscous salad is always an option, replace 20-25 grammes of dried pasta OR rice OR noodles OR cous cous (though obviously cook before eating) in place of your normal slice of bread (eg a sandwich with 2 slices means 40-50 grams) and have your normal filling. (rip the ham or meat into pieces for easier eating!)

But a little of eveything is no harmful. Its more sensible to have a diet lapse as oppose to giving up the entire diet.

Answer 3

Whole bread is alright. The darker it is, the better. There is a German kind of black bread, that is "heavier" as it maintains the grains whole, and so it is sliced very thin. That is an excellent bread nutrition and caloric wise. Ask where you get your sandwiches if they have it or look for a place where they have something like it.

The rest is up to what you put in between the bread. As you know, you have many choices; from vegetables, to low fat ham, soy sprouts, fish, etc. etc. Just watch the additives like mayo... etc. etc.

You can get a pretty good nutrition sandwich that is also good caloric wise!

Answer 4

- Pick a bread
Whole grain pita (**try thomas's for a very low carb bread**)
Whole grain bread
Low carb or whole grain tortilla wrap
Rye bread (not as great as the others, but still better than white)

- Pile on the veggies
Tomatoes, lettuce, onions, peppers, garlic etc.

- Cheese/Meat (sparingly)
Turkey or chicken (grilled, not fried)
Try reduced fat cheese

-Spread (sparingly)
Avacado
Pesto
Low-fat mayo
Olive oil & vinegar
Peanut butter
Hummus
Mustard!

The idea is to reduce bad fats (such as saturated fats in the cheese) by limiting the amount of meat & cheese. By adding some sort of spread you'll be adding good fats to your diet (those from olive oil, nuts), which will help keep you full. A large amount of veggies will help keep you full & make the sandwich look bigger & more satisfying.

Answer 5

They make bread in the bread isle you can get it in wheat, white, rye, etc. It is only 35-40 cal a sliceopposed to 100 cal for one piece of normal bread. They make it in WONDER bread for example. That way when you make a sandwich you can have two slices for the price of one! There are millions of different things you can do with bread that are healthy. You can go to the meat counter and get some low sodium turkey..lettuce..onion..tomato(load up on veggies) put a little mustard or light hellmans(not too much) and you got yourself a nice big healthy sandwich. On the other hand if you're home you can make little pizza sandwiches with your two pieces of bread. I found this sauce at price chopper that only has 30 cal per serving..no salt no sugar and tastes DELICIOUS! put some sauce on your bread..a little bit of skim mozzarella..some veggies of your choice little bit of garlic..itailain seasoning..pepper...and you got yourself like less than 200 cal pizzas for lunch. It's healthy and filling. ENJOY!!!

Answer 6

The sandwich can be a healthy part of a well balanced diet. The only problematic part is the cheese. One ounce of Colby Jack cheese contains: Total Fat 9g 14% Sat. Fat 6g 30% Cholesterol 30mg 10% Sodium 180mg 8% Total Carbs. 1g 0% Dietary Fiber 0g 0% Sugars 0g Protein 7g Calcium 200mg As you can see, the cheese is good for protein and calcium, but the cholesterol, sodium and fat (particularly saturated fat) content is relatively high. But if this is all the saturated fat you get during the day and if you don't pig out on other high fat or high sodium or high cholesterol items, this sandwich can fit nicely into a healthy diet plan.

Answer 7

You need bread to stay healthy!
You said that you are going to buy a sandwhich. If you absolutely do not want bread, do the lettuce wraps but if you want a sandwhich and you end up at a place like subway, get turkey and whatever else you want on it but get it on wheat bread. If you are concerned about calories, the turkey wrap at subway is a good option for your likings because the tortilla is whole wheat, low carb, and 90 cals.

Answer 8

Why not make your own using Duchy originals organic loaf. It is very nice./ Add your own healthy ingredients- mash some Tuna you cooked yourself and add selected veg like red onion,lettuce and tomato.Add a lttle low fat mayonnaise to taste. Actually I often have just a sliced red onion sandwich it is so tasty-no butter even. You can of course use mature cheese also but that is very fatty. Tasty though Blimey I'm hungry now. Think I'll go and have a snack!!

Answer 9

Instead of the bread, use 2 lettuce leaves. Put your normal sandwich filling in between 2 pieces of lettuce and eat as normal!

Hope this helps.

Answer 10

Eat only when hungry. No more than three meals a day unless diabetic. Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to shed all extra weight gracefully and in a reasonable time span.