Sandwiches are an easy way to get a ton of vitamins and minerals but they can also be packed with sodium. Follow these tips to help you build a better sandwich.
Swap out white bread for whole grain to up your fiber intake.
Make sure to check the label for the sodium content as bread is the number 1 source of sodium in American diets.
Wraps are not always better. Some are very large and can pack in more sodium than bread. Always check the nutrition label when purchasing new foods.
Choosy with Condiments:
Instead of mayo, use 1/2 of an avocado as a rich addition to your sandwich. It’s more flavorful, and it’s also full of fiber, potassium, vitamin C, vitamin B6, as well as other nutrients and only has 7 mg of sodium
Mindful of Meats:
Luncheon meats have tons of sodium to act as a preservative. Look for low sodium options or no salt added canned tuna.
Vary the Veggies:
Instead of cheese, consider adding layers of vegetables like arugula, tomato, and cucumbers. The fiber will also help you stay fuller longer.
- “Anatomy of a salty sandwich”. Prevention. February 2015. 41.