I have a confession to make: I love sandwiches. So it always disappoints me when my patients think that in order to lose weight they need to forgo sandwiches. I know they think it’s because bread will cause weight gain. But really it comes down to the size of the bread—and everything else that goes with it.
For me, the perfect lunch consists of a sandwich and I couldn’t imagine going without one. So instead of thinking you can’t eat healthfully and have your sandwich too, I suggest you simply learn how to make a healthier sandwich.
1. Choose 100 percent whole-wheat or whole-grain bread.
The fiber will help keep you full longer. I am not a fan of “diet” breads because I think they are generally too small and will not fill you up enough. A slice of bread should contain at least 3 grams of fiber, but no more than 100 calories.
If ordering a sandwich out, try to get it on sliced bread for portion control, rather than on a roll, bagel, or hero. If you do get the latter, make sure you “scoop” out the doughy inside and still opt for whole wheat if available. Wraps and pitas can also make for a great sandwich, but read the label, if possible, since they are sometimes sized for two not one.
2. Add lean protein.
Ideal protein choices include 3 to 4 ounces of skinless chicken, fresh-roasted turkey, tuna canned in water, tofu, lean ham, or smoked salmon. If having sliced meat, figure that a single slice is approximately 1 ounce unless it’s sliced extremely thin. Try and limit the very high-fat options like pastrami, corned beef, and salami.
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