While sandwiches can be a healthy and convenient meal option, not all menu items are created equal. Some sandwich options are high in calories, sodium, and added sugars and oils, which can be harmful to your health. To help you make healthier choices, we've consulted experts on which menu items to avoid and what alternatives to choose.
When ordering at a sandwich shop, be mindful of the ingredients and nutrition information. Our experts suggest steering clear of items like high-sodium deli meats, processed cheeses, sugary sauces, and sandwiches with excessive amounts of bread. Instead, opt for whole-grain bread, lean proteins like turkey or grilled chicken, and plenty of fresh veggies.
Although sandwiches can still be a healthy option, it's important to pay attention to the ingredients and nutrition information to make sure you're making the best choices for your health. By being mindful of your orders, you can enjoy a tasty and nutritious meal from your favorite sandwich shop.
1) White Bread
Registered Dietitian Brittany DeLaurentis MPH, RD, CSO, LD recommends avoiding refined, white bread carbohydrates such as bagels or white rolls as they may compromise your healthy eating goals. She explains that refined carbohydrates are the cause of the dreaded crash that can leave you hungry an hour later. Instead, DeLaurentis suggests ordering a sandwich on whole grain bread, which provides complex carbohydrates that make you feel full and satisfied for longer.
Jennifer Fiske, MS, RDN, LD suggests that sandwiches from sandwich shops tend to be high in carbohydrates and low in protein, particularly when served with traditional sides like chips. She advises clients to double the protein on their sandwich and add plenty of vegetables to keep you feeling full.
2) Extra Sides with Your Order
Sandwich shops can be a convenient option for a quick and balanced meal, but it's important to be mindful of menu items that are high in sodium, calories, added oils, and sugars. Registered dietitians provide expert advice on what to avoid and healthy alternatives to choose instead.
Refined white bread, such as bagels or white rolls, may jeopardize healthy eating goals as they are high in refined carbohydrates, causing the dreaded crash and leaving you hungry soon after. Instead, opt for whole grain bread, which provides complex carbohydrates that keep you full and satisfied for longer.
Sandwiches from sandwich shops tend to be carbohydrate heavy and low in protein. It's recommended to double the protein on your sandwich and add ample veggies for satiety.
Sides such as soda, chips, and cookies can add up quickly, making it wise to stick with just the sandwich and choose sides wisely. Meal deals may seem like the best value, but they often include calorie-laden drinks and packets of chips or cookies. Instead, consider adding extra veggies or avocado to the sandwich to stay full.
3) Deli Meats
If you are concerned about your heart health or blood pressure, you might want to avoid deli meats. According to Ashley Petrie, RDN, LDN of Everyday Homemade, deli meats such as ham and salami are usually high in sodium. Instead, she suggests choosing less processed meats, like grilled chicken, whenever possible. Adding healthy vegetable toppings to your sandwich can also help you reduce your overall salt intake.
4) Cream-based Soups
When it comes to choosing a soup to go with your sandwich at a shop, some options are healthier than others. Cream-based soups like broccoli cheese or cheesy potato tend to have more calories and saturated fat, so it's best to opt for broth-based soups like chicken noodle, minestrone, or beef vegetable soup. These options are lower in calories and fat, and they can still be satisfying and delicious additions to your meal. So next time you're at a sandwich shop, keep these soup recommendations in mind for a healthier lunch.
5) Fried Chicken
When it comes to sandwiches, opting for a deep-fried chicken cutlet may not be the healthiest choice. According to registered dietitian Kimberley Wiemann, this option can contribute significantly to your sodium intake. Instead, Wiemann suggests selecting low-sodium meats or grilled chicken cutlets. Alternatively, a tossed green salad loaded with extra veggies can increase fiber intake and help you feel full.
Melanie Marcus, a culinary dietitian from the Charlotte area, recommends a lighter version of the classic sandwich. Marcus suggests grilled chicken breast topped with one slice of bacon for flavor and a variety of vegetables. Additionally, dressing should be served on the side to control the amount consumed.
6) Double Meat and Cheese
Registered dietitian Jessie Carpenter, who is also the owner of Nutrition Prescription, advises against ordering double meat and cheese at a sandwich shop due to their high sodium, fat, and calorie content. She recommends choosing lean protein options such as turkey and lower-fat cheese like provolone instead.
7) Extra Condiments
If you're looking to make a healthier sandwich order, choosing the right toppings and condiments can make a big difference. Melissa Boufounos, CHN, a sports nutritionist and owner of MB Performance Nutrition suggests opting for condiments like mustard or hot sauce, which are lower in calories and fat compared to mayonnaise-based sauces. Boufounos also recommends adding plenty of veggies to your sandwich for added nutrients and fiber, which can help you feel fuller for longer. By making these small changes, you can enjoy a satisfying and nutritious sandwich without sacrificing your healthy eating goals.