Focus on Protein

Counting a quality protein source in your sandwich will assist with making the sandwich seriously filling and fulfilling. Since digesting protein takes longer, you’ll feel full for longer, which will make the meal more satisfying. Make protein the star of your sandwich by selecting the protein first, such as tuna, turkey, chicken breast, eggs, and so on. Protein is also linked to muscle building and maintenance. You can choose what to pair it with once you have that figured out.

Lunch meats are a quick and easy way to include more protein in your diet. Even though they sometimes get bad press, health professionals are most concerned about the sodium content. However, low-sodium deli meat is a thing and can be a part of a healthy diet.

Be careful that low-sodium shop meats have a lower time span of usability. As a result, you might want to purchase less frequently.

How much protein is necessary?
Include a Healthy Fat Healthy fats are an excellent way to give your sandwich moisture, flavor, and nutrients. When it comes to increasing the amount of fat in your sandwich, you don’t have to just use mayonnaise. Try it with cheese, avocado, hummus, olive oil, and vinaigrette!

Mono- and poly-unsaturated fats are important for cardiovascular health and disease prevention.12 Replacing saturated fats in your diet with unsaturated fats is a great way to lower your risk of cardiovascular disease and other health problems.13 In the case of sandwiches, Lisa Andrews, MD, RD, LD suggests using hummus or guacamole as a savory spread instead of the more common mayo.
Why Consuming Fat Is Good for Your Health Choose Your Sides Now that you have a tasty and healthy sandwich, let’s add some filling sides to your meal! The nutrient profile of air-fried French fries or homemade sweet potato chips is excellent.

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