A sandwich can be a well-balanced entrée or a surprisingly high source of fat and calories, depends on the choices you make.

Build a Better Sandwich

Source: Tufts University
July 25, 2001 (Reviewed: December 20, 2002)

Origin of the sandwich

The term 'sandwich' is said to have originated in the mid-18th century, and is commonly associated with John Montagu, the 4th Earl of Sandwich. Allegedly looking for a way to eat without having to stop gambling, the earl asked that meat be placed between slices of bread. While today's version is more likely to appear on a dining table rather than a gaming table, sandwiches remain a good basis for a quickly prepared meal, particularly when warm weather makes cooking less appealing.

Since they are versatile, and make convenient vehicles for leftovers, sandwiches are a good choice if you're preparing meals for one or two. Because they can include so many different ingredients, whether a sandwich is a well-balanced entrée or a surprisingly high source of fat and calories, depends on the choices you make.

Consider, for example, a sandwich made from a slice of bologna and a slice of cheese served up on white bread with mayonnaise, compared with a sandwich prepared with leftover roasted chicken breast, fresh spinach, and chutney on whole wheat bread. The bologna sandwich contains more than 400 calories, about 28 grams of fat, over 1,000 milligrams of sodium, and less than 2 grams of fiber. The chicken sandwich, on the other hand, totals about 275 calories, 4 grams of fat, 575 milligrams of sodium, and about 5 grams of fiber.

Here are some guidelines for constructing winning sandwich combinations.

Bread basics

While flavor and texture will guide your selection of breads, choosing sandwiches made with whole grain breads helps you meet your need for dietary fiber. If an ingredient list is available on the package label, look for the word "whole" as in "whole wheat flour" in the first ingredient on the list.

Whole wheat versions of rolls, English muffins, pita, lavash and other flat breads, and bagels are widely available. Whole wheat or corn tortillas are also good possibilities. Local bakeries may offer freshly made whole grain breads with a different flavor and texture than the plastic-wrapped loaves found in your grocers' bread aisle.

Filling station

Sandwich fillings can include anything from yesterday's roast pork or poached salmon to sliced deli meats or a selection of salad bar vegetables. Virtually any lean meat such as turkey breast or roast beef, leftover fish or chicken, canned water-packed tuna, salmon, or sardines, or hard boiled egg make good sandwich fillings.

While cheese is a popular filling, it is also a concentrated source of saturated fat and calories. Instead of thick slices, try shredding or crumbling a flavorful cheese and using just a tablespoon or two mixed with other fillings or melted on the top.

A layer of produce adds a valuable nutrition boost. Try sliced fresh mushrooms, grated carrots, mild onion, bell pepper or roasted red peppers from a jar, or tomatoes. You can even add a layer of leftover cooked vegetables like green beans or asparagus mixed with a little salad dressing. Grapes, pineapple, or sliced melon make a tasty side dish for turkey or chicken sandwiches.

Finally, add a layer of leafy greens. In addition to traditional lettuce try fresh spinach, arugula, or watercress.

Counting condiments

Mustard, ketchup, horseradish, chutney and salsa are among the variety of condiments that add flavor with little or no fat. Regular mayonnaise contains 11 grams of fat and about 100 calories per tablespoon. Consider reduced-fat varieties or try substituting a bit of the reduced-fat salad dressing of your choice. Or, drizzle a teaspoon of extra virgin olive oil over your sandwich and sprinkle on balsamic or wine vinegar.

Because sandwiches are quite portable, you might consider adding a touch of ambiance as a final ingredient. Carry your sandwich to a spot where you can dine al fresco, and add a dose of fresh air, and perhaps a sunset to your meal.

Source

• The American Dietetic Association's Complete Food & Nutrition Guide. RL. Duyff, Minneapolis: Chronimed Publishing, 1998

Related Links
Finding the Nutrients Older Adults Need
Cooking For Yourself: You're Worth It!
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