Fact: Sandwiches are delicious. Also true? They're often high in calories and carbs, not to mention slathered with fatty condiments. So, here are a few tips on how to slim down your sandwich.
Low-Calorie Bread Choices
100-calorie flat sandwich buns: What did the world do before these slim buns? Look for flat rolls with a good amount of fiber. They're fantastic for burgers and even breakfast sandwiches.Light bread slices: Are you a traditionalist who prefers sliced bread? Just look for light types with 45 calories or less per slice. Like those flat buns, these often contain a few grams of fiber. And they're ideal for classic deli-style sandwiches.
Lettuce leaves: Think outside the bread box. Stack your sandwich goodies between iceberg or butter lettuce leaves. If you're sensitive to carbs, this is a fantastic way to get a sandwich fix. Can’t skip the bread entirely? Load up one slice of light bread, and top it with a lettuce leaf.
Light flatbreads and high-fiber tortillas: Sandwich wraps seem so innocent, but those tortillas can be crazy high in calories. That's why I turn to light flatbreads and high-fiber tortillas with 110 calories or less. And here's a great tip: Microwave your flatbread or tortilla for 10 seconds or so before you load it up. This will make it more pliable and less likely to rip.
Lean Protein Picks
Deli slices: My go-to? Reduced-sodium turkey breast. But chicken breast and even roast beef are smart and delicious picks. Just look for 98 percent fat-free slices. The deli counter may have a better variety than the packaged-meats section, but check both for the best selections.Pouched tuna packed in water: Single-serving tuna pouches couldn't be more perfect for healthy sandwich assembly. The portion size is ideal, and there's no draining necessary. I love StarKist Tuna Creations.
Reduced-fat cheese slices or light spreadable cheese: For some, a sandwich isn't complete without a slice of cheese. If you fall into that category, choose reduced-fat or light options. When it comes to slices, I've found that Sargento has some of the lowest sodium counts available. And in terms of the spreads, it's all about The Laughing Cow.
Center-cut bacon or turkey bacon: Is bacon really OK? Yes! Just choose center-cut or turkey bacon. Most of those have between 30 and 35 calories per slice. Since bacon flavor goes a long way, you'll only need a slice or two to liven up your sandwich.
Optional Extras
Sun-dried tomatoes: These little guys pack a serious flavor punch. The key is to find the pouched versions as opposed to the kinds packed in oil. If you can only find the in-oil types, drain and rinse them really well; then pat dry.
This will get rid of the excess fat.
Pickles: I love pickles for the flavor and the crunch. If you watch your sodium, go with thinly sliced cucumbers instead. They provide that same great crispy crunch for very few calories.Apple slices: Sure it's unconventional, but trust me: The sweetness of apple pairs really well with deli meats. Plus, I love the added crunch. If you're looking for another fruit option, try mixing chopped pineapple into pouched tuna.
Fresh veggies: A great addition to any sandwich. Try lettuce, tomato, onion, spinach — all good choices.
Low-Calorie Condiments
Light mayonnaise: Full-fat mayo has around 10 grams of fat per tablespoon (and around 90 calories). Scary stuff. Light mayo is a great compromise — around 45 calories and 4g fat per tablespoon, and plenty of rich flavor.Mustard: For just 5 calories per teaspoon, you really can't go wrong with this condiment. Creamy Dijon is great, as are yellow and spicy brown.
Salsa: For sandwiches with a southwestern flare, try a tablespoon or so of salsa. To keep your bread from getting soggy, toast it first, or just eat your sandwich really fast.
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