ua en ru

Healthy sandwich: 5 rules from nutritionist

Healthy sandwich: 5 rules from nutritionist How to make a healthy sandwich (photo: Freepik)

For most people, a sandwich is associated with unhealthy food because the classic recipe includes sausage, mayonnaise or ketchup, and white bread. However, there are options where a sandwich can be dietary, nutritious, and tasty at the same time. Dietitian Svitlana Fus tells how to prepare a healthy sandwich.

How to make a sandwich healthy

"If you love sandwiches, make them healthy. The main thing is to choose the right ingredients," says the dietitian.

She shares several rules for a healthy sandwich:

  • Use whole-grain bread for the sandwich.
  • Add an important component - meat, fish, or poultry. It's best to use boiled, steamed, or baked.
  • Avoid sauces and mayonnaise. "Special" sauces are very high in calories and often not very natural. If you want, use a mix with avocado or a little mustard.
  • Don't forget about greens and vegetables - the more, the better. They will increase the volume and better satisfy.
  • For flavor, you can add some spicy herbs, but in moderation.

"In this form, a nutritious sandwich can be a snack option. I don't recommend eating sandwiches at night," Fus adds.

The dietitian also emphasizes that people trying to lose weight should limit their food intake sensibly and clearly understand which foods to avoid. If a person simply eats less, they may create a deficit of necessary minerals and vitamins, which can disrupt the normal functioning of the body.

Therefore, Fus advises to first consult a dietitian for advice, and then update their diet accordingly.