Thanksgiving is right around the corner and we are drooling! We love leftovers and will reuse turkey in all dishes after until it’s gone. Our favorite leftover dish is turkey sandwiches. Check out how you can build a better sandwich below!
Fad diets come and go, so do the pounds they lose ( As many Americans find). Most experts agree that eliminating or drastically reducing major foods groups from your diet can be detrimental to your health. It can also prevent you from achieving long-term healthy eating goals.
Each of the food groups plays a distinct role in fueling your body by providing it with the vitamins and nutrients it needs. Attempt a well-rounded approach to eating, such as one that includes more nutritious choices for popular dishes like sandwiches.
Consider these ideas for creating a balanced diet and a nutritious sandwich to help ensure you get enough of each food group:
Start from the Outside
There are two groups of grains: whole grains and refined grains. Whole grains contain the entire grain kernel. Refined grains have been milled for a finer texture and are required to be enriched per government mandate to help make up for nutrient shortfalls. Grains should account for about one quarter of each meal, but at least half of them should be whole grains. (A fact that may surprise some people.)
The ingredients inside a sandwich, not the bread itself, are the most significant drivers of calories, fat and sodium, according to research from Nutrition Strategies, Inc. A separate study published in the journal “Nutrients” shows grain foods contribute less than 15 percent of all calories, while delivering greater than 20 percent of three shortfall nutrients – dietary fiber, folate and iron – and greater than 10 percent of calcium, magnesium and vitamin A.
Rethink the Ingredients
Making more nutritious choices with sandwiches and positively impacting your consumption of calories, fat and sodium is oftentimes a matter of changing the way you stack ingredients between the bread. Consider this sample sandwich: two slices of whole-grain or enriched bread, 2-3 slices of lunchmeat, two slices of cheese, a few spinach or lettuce leaves and a slice of tomato.
Try a different take on a lunchtime favorite by adding spicy horseradish to this Roast Beef and Arugula Sandwich.
Protein
According to the USDA, most Americans get about the right amount of protein in their diets. However, Americans could do better at choosing leaner options and adding more variety to their menus.
As an example, prepared beef products provide a convenient source of protein, vitamins and minerals. Because most prepared meats are pre-cooked, they offer consumers easy, on-the-go access to the nutrient density in meat.
The prepared meats category is diverse and offers choices to meet nutrition needs, tastes, budgets and personal preferences. Thousands of products are available in the meat case, including low- and reduced-sodium products, low- and reduced-fat products, American Heart Association-certified, organic, Kosher grass-fed options and more.
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