Build a Better Sandwich
Our diet doctor o;ers low-calorie
sandwich-stacking tips that don’t skimp
on taste or satisfaction.
BY Melina Jampolis, M.D.
PHOTOS BY Kritsada and Blaine Moats
FOOD STYLING BY Dianna Nolin
Beat Stronger. Live Longer.
Melina Jampolis is
board-certified as an
internist and physician
nutrition specialist.
The author of The
No Time to Lose Diet
(Thomas Nelson, 2007)
focuses on nutrition
for weight loss and
disease prevention.
WHEN IT COMES TO LUNCH, THE SANDWICH IS KING.
Sandwiches are one of the most popular midday choices among on-the-go Americans. They’re quick, delicious, and if properly portioned,
an option for losing weight. But if you aren’t careful, a few piled-high
stu;ngs (and even the bread itself) can add hundreds of extra calories
and make up more than half your daily limit of artery-clogging
saturated fat.
Consider the sides, too. Instead of high-fat potato chips, look for a
healthful, portion-controlled side such as baked chips, soy chips, or
whole wheat pretzels. Better yet, increase your daily vegetable intake
with a side of carrots and hummus, a cup of vegetable or minestrone
soup, or a small salad with light dressing.
So before you brown-bag it, make sure you know what hidden
calories are lurking between those bread slices. Here are a few rules
to help you build a better sandwich, whether you’re at home or at your
local deli or sandwich shop.
86
LDL
When buying bread products at the store, aim for at least 3 grams of fiber per serving. Breads that
are fortified with extra fiber may have as many as 12 grams of fiber per serving, getting you nearly
halfway to the recommended 25–30 grams of fiber a day to lower cholesterol.
