Want to make easy switches for healthier meals and better choices for weight loss. Eating healthy doesn’t have to be hard. With making simple changes to food choices can get your metabolism burning and stop storing fat. Listed below is a quick switch for lunch at your local restaurant.
Normal Choice: Ham and Cheese Sandwich with Fries
Ingredients: white bread, processed ham, American cheese, mayo, potatoes, oil, salt
As we look at the nutritional value of a ham and cheese sandwich it can be hard to fine. The white bread used by most restaurants lacks the health benefits and complex carbs of whole wheat bread. Processed ham is high in fat, cholesterol, and sodium. American cheese is process and lacks almost any nutritional value and is mostly loaded with the type of fat you don’t want. Though potatoes can be a good choice; eating French fries which are fried is oil is zapped of nutritional value and added too much fat is added. You will be filled up with a ham and cheese sandwich and fries though you don’t get nutritional value.
If better options are not available don’t get fries. Most sandwiches even the ones that lack nutritional value are typically a good calorie range. When you add fries or soda you add extra calories that are going straight to the hips. It is important to still eat for your metabolism by not eating fries or getting a soda to keep your calories in check.
Ham and cheese sandwiches can be made much better at home. Using lean deli meat has a lot less fat though still high in sodium. Also, you then can use whole wheat bread which is an excellent source of complex carbohydrates which are stored in your muscle cells. A great choice is load up your sandwich with dark greens like spinach or romaine lettuce, tomatoes, onions, and more. Good ideas are to skip mayo and always skip the fries and soda.
Begin with, sandwiches made on reasonably thin slices of whole-grain bread or wrapped in a whole-grain tortilla. Avoid footlong hero, club and French-roll varieties, which tend to deliver excessive refined carbs and calories overall. Don’t hesitate to request that the kitchen substitute mustard for mayo, or go easy on the animal products and heavy on the veggies (spinach, cucumbers, sprouts, peppers and tomatoes are all easy add-ons). And if you’re choosing a pre-made sandwich from a deli case or cooler, don’t be afraid to remove some of the sauce or filling, eliminate one piece of bread, or eat half for lunch and the rest later in the day. Skip the side of fries and get a side salad or cup of soup instead.
At-Home Improvements: Sandwiches make perfect portable lunches, but they need the right ingredients to be a healthy choice. Start with whole-grain bread, but make sure it’s free of unnecessary sugars, bleached flours, trans fats and other nasties. Dark bread and sprouted whole-grain varieties with seeds you can see are a good bet, and look for loaves that are cut into thinner slices.
“Mustard is a better choice than mayonnaise, but if you love mayo, choose one that’s made from canola, olive or grape-seed oil,” says Challem. Or use some thinly sliced avocado or red-pepper spread for extra creaminess (try the Balkan specialty called ajvar, or the Tunisian chili-pepper favorite, harissa).
“Whether or not you add meat, make the bulk of your sandwich vegetables, ideally an inch or so thick of roasted peppers, tomatoes, greens, grated carrots, zucchini or any other veggies you like,” says Swift. Veggies, even leafy greens, provide some protein, but for a more substantial dose, smear on some hummus, white-bean spread or tahini for a protein boost.
Try a sprinkling of grated, high-flavor cheese (asiago, aged cheddar or parmesan) instead of a slab of the bland stuff. And if you are craving some meat on your sandwich, choose grilled skinless chicken breast, sliced roasted turkey, chunked salmon or another minimally processed option. Again, a dotting of dried fruit (cherries, cranberries or currants) or some thinly sliced apple can add flavor and texture to your sandwich, allowing you to go easier on the meat and cheese while upping your phytonutrient and fiber content.
Pack a robust enough sandwich, and you won’t be hungry for sides. Still craving those fries or chips anyway? A handful of natural, whole-grain (and trans-fat-free) corn chips or rice-and-bean chips will beat out most other fried-snack options from a health perspective. Just go easy on your pack able portions (a handful is plenty), and don’t make any kind of fried food a daily thing.