How to Create a Healthy Sandwich

Follow these easy steps to make a sandwich. See how many new sandwich ideas
become your favorites!

Step 1: Cboose ow-fat breaJ or anotber outer ayer," ike tbe exampes beow. Cboose most
often proJucts abeeJ wboe grain," wbicb are more nutritious tban proJucts maJe witb
wbite four.
SiceJ breaJ: wboe grain, wboe wbeat, mutigrain, rye, pumpernicke, or wbite
Otber breaJ: wboe wbeat or mutigrain pita breaJ, ros, bages, Engisb muffins
Tortias: wboe wbeat four tortias, wbite four tortias, soft corn tortias
Note: Lse tortias to make ro-ups or wrap sanJwicbes.

Step 2: Cboose a gooJ source of protein, ike tbe exampes beow.
SbreJJeJ or cboppeJ eftover cookeJ ean meats, ike skiness cbicken breast, turkey breast,
pork roast or cbop, ean roast beef
SiceJ or cbippeJ ean Jei turkey breast, bam, or roast beef
SiceJ or sbreJJeJ part-skim or reJuceJ-fat cbeese sucb as part-skim mozzarea,
Kraft reJuceJ-fat cbeJJar
HarJ cookeJ egg, crumbeJ tofu
CanneJ, water-packeJ tuna or samon
Nut butters ike peanut butter, amonJ butter, soy nut butter
RinseJ anJ JraineJ canneJ beans, ike cbick peas, pinto beans, wbite beans
CanneJ fat-free refrieJ beans

Step 3: AJJ some fruits anJ vegetabes for favor, texture, coor, anJ extra nutrition.
Lettuce, especiay Jarker types ike Romaine ettuce, reJ anJ green eaf ettuce
SbreJJeJ carrots, cabbage, zuccbini, raJisb appes, pear
CboppeJ or siceJ tomatoes, be peppers, ceery, cucumbers, musbrooms, onions, bananas,
appes, pears, grapes
Fresb cboppeJ parsey or ciantro, sasa

Step 4 (optional): AJJ extras" for moisture anJ favor.
mustarJ: yeow, spicy, or Dijon-type
ow fat or fat-free mayonnaise or saaJ Jressing
ow fat or fat-free yogurt




Weness Center 2100 Harrisburg Pike Lancaster, PA (717) 544-3138 www.LancasterCenera.org


Healthy Sandwich Ideas

q=a
12-grain breaJ
siceJ turkey breast
Romaine ettuce, siceJ tomatoes anJ sweet onions
ow-fat mayonnaise

q~=q~=
mutigrain pita breaJ
tuna
sbreJJeJ carrots anJ McIntosb appe, cboppeJ ceery
fat-free mayonnaise (mix witb tbe tuna, vegetabes, anJ appe)

j~=c~=
soft corn tortia to make a ro-up
sbreJJeJ reJuceJ-fat cbeJJar cbeese
sbreJJeJ ettuce
sasa

o=o=
rye breaJ
ean roast beef
coesaw mix (sbreJJeJ cabbage anJ carrots)
ow-fat 1000 IsanJ saaJ Jressing

_~~=_=
four tortia
fat-free refrieJ beans
cboppeJ tomatoes anJ ettuce
pain fat-free yogurt mixeJ witb a itte sasa

m=mC_=
fax n' grain breaJ or mini wboe wbeat bage
peanut butter
siceJ bananas, raisins
sprinke of cinnamon-sugar

`~=`~~=
wboe wbeat breaJ
barJ cookeJ egg, cboppeJ
ettuce, siceJ cucumber anJ tomato
ow-fat mayonnaise mixeJ witb some Dijon-stye mustarJ (mix witb tbe egg)

Source: Kristensen, ] RD Lancaster Cenera Hospita Weness Center, 2006
LpJateJ 5/06