Eating out doesn't have to destroy your diet. There are plenty of healthy options available at most types of restaurants, and sandwich shops are no different. Below are a few ideas for you to try if you want to order tasty sandwiches while making sure you stay healthy and fit.
Choose Whole Grain Breads
Carbohydrates are often demonized as an unhealthy food and so many people suggest salads over sandwiches, but experts recommend you consume 45% to 65% of your daily calories from carbohydrates. The trick is to choose healthy carbs. Whole grain bread will give you plenty of fiber, which helps in digestion, and if you opt for a bread with nuts and seeds in it, you get the extra benefit of vitamins and minerals.
Ask for Extra Veggies
In-season vegetables can pack a lot of flavor and make your sandwich more satisfying. At the same time, they tend to be low in calories, healthy for digestion, and hight in many important vitamins. Instead of ordering a large sandwich, consider ordering a small or half sandwich and asking for extra vegetables. Sprouts are a particularly healthy addition for any sandwich as they are high in fiber, vitamins, and minerals.
Choose Healthy Sauces
Most people opt to add one or more sauces or spreads to their sandwich for extra flavor. Unfortunately, sauces and spreads tend to be the least healthy part of a sandwich as they contain a lot of calories without a lot of health benefits. They are also often high in cholesterol. However, there are usually some good options such as honey mustard or a simple oil and vinegar. Alternatively, you may skip the sauce and asked for mashed avocado with pepper, as this gives a creamy texture similar to mayonnaise while giving you more vitamins and nutrients.
Pair It With a Healthy Side
If you are ordering your sandwich as part of a meal, consider healthy side options such as a piece of fruit or veggie sticks instead of a bag of chips. Additionally, instead of a sugary drink, choose plain water or club soda as a beverage. This can round out your meal, leaving you full and satisfied while keeping you healthy.
With plenty of raw vegetables and whole grains available, local sandwich shops can actually be one of your healthier options for lunch or dinner. However, it is important to consider your health goals ahead of time and order a sandwich that fits your current diet.