There is no doubt about it: the healthy turkey sandwich does exist. For that matter, any sandwich can be healthier if you know how to pick the right ingredients. If you are worried about turkey sandwich calories, you need to switch your recipes and level off less healthy ingredients.
The average turkey sandwich provides 361 calories of energy, 32.5 grams of carbohydrates, 16.7 mg of fat, 2.3 grams of dietary fiber, and 19.3 grams of protein. As you can see, a turkey sandwich is certainly a good source of protein, which is necessary for fitness and general health. The tricky part here is limited the ingredients that don’t contribute much to the sandwich’s healthiness in the first place.
How to Pick the Right Foods?
- Always choose to add more vegetables and fruits. Vegetables can take center stage and ‘take over’ the sandwich, and you can be a lot healthier as a result if you keep doing it daily. Vegetables add texture, flavor, and crunch to sandwiches, and they don’t reduce the flavors of other ingredients. Vegetables are natural companions when making great sandwiches.
- The spread binds together the other ingredients and provides a boost of flavor. However, the boost of flavor comes at a price: there may be too much-saturated fat in the spread. Keeping this in mind, you must pick spreads marked “light” so there’s less fat per serving.
- Choose whole-wheat bread over white bread. Whole wheat bread contains more dietary fiber, and the stomach digests whole grain more slowly, so your sugar levels will be more stable, too.
- Size matters with sandwiches. If you’re creating five-tier sandwiches, you will consume more calories regardless of what you put in the sandwich.