Make a Healthy Sandwich

A healthy sandwich, which is really yummy too, and makes you full longer is the way to go! Try this recipe which is really easy, it is light on your stomach too!


  • Tomatoes
  • Corn (optional)
  • Mushrooms
  • Celery
  • Mayonnaise
  • Salad dressing (optional)
  • Any type of salad vegetable you like.


  1. Select healthy bread. While bread itself, in moderation, is very healthy, consider:
    • High-fiber whole wheat bread.
    • High protein bread.
    • Wraps and pita bread (they are thin and have fewer calories).
    • Reduced calorie bread.
    • Multi-grain bread.
  2. Find High-quality proteins. Most (although not all) sandwiches benefit from tasty, high-quality protein. What is available and tasty to you may vary by region. Keep in mind portion control--a serving of meat should be about the size of a deck of playing cards. Consider for choices:
    • Classic deli meats: Turkey, chicken, ham, roast beef, corned beef, and others.
    • Vegetarian spreads: Hummus, peanut butter, cashew butter, tahini, vegetarian patties, Vegemite, and more.
    • Salads: Tuna fish salad, seafood salad, chicken salad.
  3. Consider Cheese. Although cheese can add a good deal of fat, it also contains a good deal of calcium.
    • Harder cheeses (such as Swiss and Cheddar) usually have less fat.
    • Softer cheeses (like Blue cheese) may have more fat, but if spread thinly, can add overall less fat than slices of hard cheese.
  4. Add dressing. Sandwiches usually taste best with a little condiment added--but it is optional.
    • Mustard, nonfat salad dressings, salsa, and nonfat mayonnaise all add little calories and lots of flavor.
    • Avoid high-fat salad dressings, whole real mayonnaise, and oil-based dressings.
  5. Pile on Vegetables. A sandwich is a great way to slip in a lot of vegetables into a meal. Make sure they are fresh. Consider:
    • Sliced tomatoes
    • Olives
    • Cucumbers or pickles
    • Onions: Sweet, hot, or red.
    • Peppers: sweet or hot.
    • Lettuce
    • Bean sprouts
    • Apples (especially good with ham)
    • Sauerkraut (With corned beef and blue cheese dressing is a classic Reuben Sandwich)
    • Herbs (Basil tastes lovely with toasted cheese and tomato)
  6. Complete your sandwich with another slice of bread. Or wrap your wrap.
  7. Consider heating or toasting. This is entirely optional. Heating or toasting a sandwich adds no calories, and can greatly enhance the taste. Do not toast lettuce--it doesn't taste very good. Add it after heating.


  • Consider sides. Sandwiches are even healthier with classic pairings like carrot and celery sticks with low-fat dip, a nice bowl of healthy soup, or a salad.
  • You can even use low-fat cheese.
  • Try mushrooms.
  • Experiment. A sandwich is a marvelous canvas to work with, and while there are classic pairings (peanut butter and jelly, ham and cheese on rye, toasted cheese with tomato soup, BLT, etc.) you can come up with your favorites.
  • Don't make pairs that don't go with each other (ex. Peanut butter and cinnamon).


  • Don't put too much fat ingredients in your sandwich, always use low-fat. Else your sandwich will not be healthy.

Things You'll Need

  • knife
  • plate

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