Making a healthier sandwich

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Replies

  • Rayman79
    Rayman79 Posts: 2,009 Member
    It sounds like you could use some education on how to get the most out of this site.

    Firstly, it's very important to recognise that there are very few foods that are either inherently healthy or unhealthy. Everything must be taken in the context of your whole diet.

    For example is a ham sandwich on whitebread a 'bad' choice? In and of itself, no. BUT if you were to have it three times a day it wouldn't be the best choice because your diet is lacking balance, essential micronutrients and will be very high in sodium (only an issue with pre-existing medical issues or in long term over consumption).

    As a starting point to get an idea of the role of calories, macros etc. Please read the following:
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    Then, once you get the thirst for more knowledge, head on over here!
    http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

    You are very welcome! :flowerforyou:
  • cardsfanlv
    cardsfanlv Posts: 110 Member
    I have been swapping out lettuce in favor of spinach.
  • trogalicious
    trogalicious Posts: 4,584 Member
    OP, I've gotta ask... with all of this stress about what kind of sandwich you're eating...

    are there no other options? I mean, I get it, you like a sandwich for lunch, but all of this "how do I make it healthier" talk just made me wonder if the caf doesn't offer anything else that you could have instead?
  • aless820
    aless820 Posts: 101 Member
    No there are not other options. i have a panini for lunch, and a salad with a turkey burger or grilled chicken for dinner. Everything else is 40g+ carbs, 15g+ fat, etc, and pizza and whatnot. I'm very limited. I'm limiting to 1200 calories a day, so something that's seemingly innocent throws me off entirely.
  • trogalicious
    trogalicious Posts: 4,584 Member
    No there are not other options. i have a panini for lunch, and a salad with a turkey burger or grilled chicken for dinner. Everything else is 40g+ carbs, 15g+ fat, etc, and pizza and whatnot. I'm very limited. I'm limiting to 1200 calories a day, so something that's seemingly innocent throws me off entirely.
    well there's your problem. Who told you to limit yourself to 1200 calories?

    I've got $20 that says you're already eating more than that. Unless you disassemble the sandwich and weigh the components.
  • tuneout
    tuneout Posts: 12
    Make your own lunch? Probably cheaper than what school charges anyway, and then you know exactly what's going in it.
  • healthygreek
    healthygreek Posts: 2,137 Member
    I would make sure you use the thinnest bread available. Maybe look at the caloric content of the different options. I eat my deli meat sandwiches with tomatoes, cucumber, arugula, red onions. I would get rid of the lettuce and add more nutritional produce. Other than that- I'm not a huge fan of American cheese bc it sound overly processed to me and tend to go with swiss.
    "fat" bread does not make you fat!
    I've been maintaining at 122-125 eating fat bread.
  • weightliftingdiva
    weightliftingdiva Posts: 522 Member
    I'm in college so I don't have many options considering I'm limited on how frequently I can go to the grocery store. I often have
    paninis for lunch at the sandwich station. I have wheat bread, turkey, one slice of american cheese, and lettuce, and then it's grilled. I feel like even though it sounds healthy, it could be a lot better. What suggestions do you have for the bread, meat, and cheese?

    At my college sandwich station, someone else makes the sandwiches for us, so we can't necessarily control how much of what is going on, including things like mayo.

    If you want to accurately log your calories, I suggest buying a food scale and learning how to eyeball portions of what you enjoy eating at the dining hall (that's what I do). When they're making your sandwich keep a close eye on how much of what goes on... I thought one scoop of chicken salad was 2 oz, but later found out it was 4. Now I know better!

    Best wishes!

    *Edit* I just read the second page of this thread. Your calorie goal seems low, but chances are because you're not weighing and measuring your food your intake is higher then you think it is. I suggest reading the threads other posters have linked you to, and also finding your TDEE (your total daily energy expenditure), which will help you set a more feasible calories goal.

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