When making a sandwich, do you find yourself wondering if it’s healthy or fueling your body with nutrients? To make sure your sandwich is packed with all three macronutrients — carbohydrates, protein and fats — utilize this chart of macronutrient sources.
| Carbohydrates | Protein | Fats |
| Carbs give you energy and help you stay full. | Protein is used to build and maintain muscle and bone strength. | Fats protect your heart, increase your brain health and help you absorb vitamins. |
| · Whole grains: breads, wraps, crackers
· Fruit: apples, berries, bananas, oranges · Vegetables: spinach, lettuce, kale, carrots, peppers · Legumes: beans and lentils · Dairy products |
· Seafood, meat, poultry, eggs
· Beans, peas, lentils · Nuts, seeds, soy products
|
· Olive, peanut and sesame oils
· Avocados · Nuts (almonds, peanuts, hazelnuts, pecans, cashews) and nut butters · Sunflower and pumpkin · Flaxseed · Fatty fish · Soymilk |
With these three macronutrients in mind, let’s create a delicious sandwich, working from the outside in!
Outer Layer: While we typically think of this layer as bread, it doesn’t have to be! Check out these alternatives.
- 100% whole grain/whole wheat bread
- 100% whole grain/whole wheat pita
- 100% whole grain/whole wheat wrap
- 100% whole grain/whole wheat English muffin
- Eziekiel bread
- Leafy lettuce
- Sweet potato slices
- Cucumber slices
- Zucchini slices
Protein: This is the “meat” of the sandwich, although it doesn’t have to be actual meat.
- Turkey breast
- Chicken breast
- Black bean or veggie burger
- Salmon or tuna
- Egg
- Lentils
Cheese/Condiments/Spreads: If you choose to add cheese or condiments, there are healthy options.
- Avocado
- Black bean spread
- Hummus
- Olive tapenade
- Fruit jam
- Nut butters
- Olive oil
- Vinegar
- Mustard
- Hot sauce
- Mozzarella
- Blue cheese
- Feta
- Cottage cheese
Extras: This layer provides a great opportunity to increase your vegetable intake and add a bit of a crunch. Try to use the foods in season in your area!
- Cucumbers
- Peppers
- Lettuce
- Kale
- Spinach
- Celery
- Pickles
- Onion
- Tomatoes
- Grapes
- Sliced apple
- Nuts
Once your sandwich is packed with macronutrients, it will keep you full and energized until your next meal! If you’re interested in additional sandwich ideas, check out the recipes below.
- Avocado Tuna Salad Sandwich
- Mediterranean Turkey Sandwich
- Pesto, Mozzarella and Egg Breakfast Sandwich
by Alexandra Bollinger
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