A sandwich and proper nutrition, it would seem, are incompatible concepts. But you should not rush to give up a convenient snack, because if you follow some rules, the sandwich will become a healthy and healthy dish. It is convenient to take it with you – to work, for a walk, to school or on a long trip.
Rule 1 – healthy bread
The amount of vitamins supplied to the body, and the calorie content, and the digestibility of a snack by the stomach depend on the choice of bread. Choose baked goods made from natural ingredients, without any emulsifiers or flavors. Ideal – the use of wholemeal flour, no yeast (not for everybody), yesterday’s, not fresh pastry. Such bread will not cause indigestion, colic and flatulence. Give preference to bread with seeds or nuts – this way you will get an additional portion of nutrients.
Rule 2 – give up fat
No oil or mayonnaise sauce – this will significantly reduce calories. Fat will be enough from the rest of the ingredients, especially if you are making an avocado sandwich or frying food in olive oil. You can use yogurt, sour cream, or homemade low-calorie mayonnaise.
Rule 3 – use vegetables
The presence of vegetables in the sandwich immediately makes it much healthier. Thanks to the vegetable fiber, the sandwich will become much more satisfying, and due to the low calorie content, it will not harm your figure. Cucumber, tomato, lettuce, herbs – parsley, dill, spinach – will improve digestion and speed up metabolism.
Rule 4 – boiled or baked meat
It is desirable that the sandwich contains protein – lean meat or fish. And it is preferable to prepare it by boiling or baking, not frying. Choose from chicken, beef, veal or turkey fillets. If you are using fish, choose not salted, but cooked in the same way as meat.
Rule 5 – add cheese
Cheese is an additional source of protein and calcium, as well as a cheese sandwich saturates for a longer time. If you watch your figure, the fat content of the cheese should not exceed 20 percent. You can also choose processed cheeses, they are digested faster, but just try to choose a very high-quality product without substitutes and additional low-quality fats.