Do you pack yourself a sandwich for lunch consistently? Carrying a custom made lunch to work with you is one of the simplest ways of getting in shape when you’re at work. In any case, fixings like mayonnaise, smooth dressings, and cheddar can change the sustenance and the calories, fat, and sodium in a sandwich.
A healthy sandwich can without much of a stretch surpass your calories if you don’t watch out. It’s not difficult to cut calories from your sandwich on the off chance that you are equipped with brilliant nourishment data and a couple of sharp tips.
Sandwich Calories and Nutrition Facts
The following nutrition information data is given by the USDA
for one sandwich (155g) with ham, cheddar, and spread (mayonnaise).
Energy1272 kj
304 kcal
Fat14.56g
Soaked Fat4.356g
Monounsaturated Fat5.981g
Polyunsaturated Fat2.479g
Carbohydrates32.88g
Sugar4.11g
Fibre1.5g
Protein9.75g
Sodium698mg
Cholesterol20mg
Potassium167mg
A typical sandwich you make at home includes bread (for one large, thick slice of whole wheat, toasted [39 grams], add 119 calories), one or two of your favorite condiments, and lunch meat. You might try and add a couple of veggies for crunch and flavor. Assuming you make that sandwich at home you have some control over the fixings, cut calories, and lift nourishment.
Be that as it may, imagine a scenario in which you get one at the market. It’s harder to control sandwich calories when you get them pre-made. The healthy benefit and carbohydrate levels can shift fundamentally.
How to Cut Sandwich Calories
With only a couple of changes and solid trades, you can make a nutritious and sound sandwich that is lower in calories yet loaded with flavor and enduring fulfillment.
Choose Low-Calorie Sandwich Bread
Delicious, thick, crusty bread, bagels, loaves, croissants, and generous rolls can be brimming with fat and calories. All things considered, pick an entire grain bread or bread elective that has extra supplement advantages like sound fats or fiber. On the off chance that you are eating a heartier bread, think about making an open-colored sandwich and holding your part to one cut.
The accompanying calorie values are from the US Division of Agribusiness FoodData Focal data set or the MyFitnessPal application.
Arnold Pastry kitchen Light – 100 percent Entire Wheat Bread: 60 calories for every cut
Nature’s Own Wheat Bread: 110 calories for two cuts
Pepperidge Homestead Light Style Bread: 45 calories for every cut
Joseph’s Flax, Oat Grain, and Entire Wheat Flour Pita Bread: 60 calories for every pita
La Tortilla Manufacturing plant Low Carb, High Fiber Tortillas: 50 calories for every tortilla
Or on the other hand have a go at making a sandwich with no bread by any means. Wrap your sandwich filling in Bibb lettuce or make a sandwich involving a stripped and cultivated cucumber as the shell. Furthermore, there are different choices, for example, cauliflower wraps, earthy colored rice wraps, custom made chickpea wraps, yam, or flax wraps.
Choose Low-Calorie Sandwich Condiments
The spread that you decide for your sandwich occupies minimal room in your low-calorie sandwich yet can give the most fat. On the off chance that you add a lot of garnishes from the rundown above, you probably shouldn’t add any spread whatsoever.
Yellow mustard (1 tsp. Wegman’s): 0 calories
Dijon mustard: 5 calories
Ketchup (1 tablespoon, Essentially Heinz): 15 calories
Relish (Vlasic Squeezable Homestyle): 15 calories
Avocado or guacamole (Entirely Guacamole, 2 tablespoons): 50 calories
Grill sauce (Dinosaur, 2 tablespoons): 25 calories
Olive tapenade (Merchant Joe’s): 40 calories
Avocado (1 medium): 1600 calories
Jam (apple, 1 tablespoon): 50 calories
Salad dressing (Wishbone, 2 tablespoons): 90 calories
Pesto (25 g): 80 calories
Tahini (Sabra, 1 colher): 90 calories
Aioli (chimichurri aioli, 1 tablespoon): 60 calories
Spread (Land O’Lakes, 1 tablespoon): 100 calories
Olive oil (natural, 1 tablespoon): 120 calories
Highest Calorie Sandwich Choices
Usually, the sandwiches you purchase in odds and ends shops or request at eateries are most noteworthy in fat and calories. A 10-inch exemplary Philly Cheesesteak from Wawa, for instance, gives around 790 calories and 29 grams of fat.
On the off chance that you request a sandwich when you’re in a hurry, cut it down the middle. Share one portion of the sandwich with a companion or wrap it up and bring it back home for a later dinner.
Read More: Treat Yourself – Low FODMAP Snack Ideas for Any Occasion
