In case you want to steer your life in the right direction, you have to take up the cudgels on your own, and that includes maintaining a healthy and nutritious diet. According to several nutritionists, sandwiches are a perfect option that can make you feel fuller and provide you with the right kind of nutrients. The lunch that a middle school student packs to school is often devoid of whole grains, fruits, and vegetables. Though sandwiches are often laden with sugar and sodium, there are ways you can make them healthy and create a healthier lunch. How? Find it out here.
Avocados can be a super addition to any sandwich that goes a long way in helping your body soak in vitamins A, D, E, and K. Avocado is highly nutritious. It is a superfood as it contains 20 various minerals and vitamins. Consuming avocados can bring down triglyceride and cholesterol levels.
Aside from that, the fruit also contains small amounts of copper, iron, phosphorus, zinc, manganese, as well as magnesium. It is also laden with monosaturated fatty acids that are healthy for the heart and fiber too. By adding avocados, you will be making sure that you load less saturated fat and more essential nutrients into your mid-day meal.
Switch To Whole-Grain Bread
Whole grains are known to be laden with more fiber and nutrients, and the body takes it longer to break them down. This kind of keeps you feeling fuller over a more extended period. The human body can digest white, refined starches pretty quickly and convert that into sugar, spiking you’re the blood sugar levels. As a result, you often reach out for a snack or two at 3 p.m. This becomes a routine for you every day. So, what do you do? Opt for a sprouted grain bread that’s easier to digest and perfect for those with IBS.
You Can Also Leave Out The Bread
When you are looking out for supplies to stack them into a sandwich, try to look beyond the bread aisle. You can replace your bread slices with crunchy pieces of lettuce. They are perfect for your mid-day meal and are great for the summer months as well.
You can also innovate at a few places, too, by adding fillings of your choice. It would a brilliant choice which can pamper your taste buds just the way you want.
Add More Vegetables
Roasted or grilled mushrooms are an excellent replacement for meat, and you can treat yourself to a vegetarian sandwich that would be high on taste. In case you wish to add a little meat, you can pretty well stock up your sandwich with fresh veggies as well, to make it more nutritious. Making a healthier sandwich is fun and can be an excellent opportunity to include your favorite seasonal vegetables in it to make it more colorful. More colors imply that more minerals, vitamins, and phytochemicals will be added to your body.
A good quantity of your favorite pickle is all you need if you want to add some crunch to your sandwich. Pickles are covered with vinegar, are low in calories, and are laden with fiber. These are all good if you want to reduce your waistline. One large pickle contains 15 calories, as well as 2 grams of fiber that would fill your belly up within minutes.
Hence, adding three to four pickles can easily satisfy your hunger for less than 100 calories. As per several studies, the acidic food items help the body to burn off the carbs faster than usual.
You will find ample meat-free sources of protein that can help in forming a tasty base for a gorgeous sandwich. Beans, nut butter, and hummus are plant proteins that are great for the human body. Instead of the classic ingredients that you generally use, try using almond butter, sprouted grain tortilla, or sliced strawberries. While fresh strawberries help you to cut down the amount of processed sugar, almond butter is loaded with Vitamin E and iron.
There are other options as well, to make your sandwich a mouth-watering one. You can add a splash of citrus fruits such as lime and lemon as they keep a check on your intake of excess sodium. After gorging on the treat, add some lemon to your glass of water. That will boost your metabolism.