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Grab a Sandwich!

Por Emiliana Faillace, Nutrition Counselor, MyDiet™ -

We are used to living our lives constantly in a hurry, trying to save time by multitasking. Not surprisingly, our meal times have been impacted by this lifestyle. We can barely find time to eat our main meals at home. We usually eat at work or on our way to somewhere. This is why  sandwiches  have become so popular. Sandwiches are quick and easy to prepare and can be very nourishing and healthy. About 121 billion dollars are spent each year on sandwiches in the United States (Just-Food Authoritative and Timely Global Business Information).

Sandwiches are a complete meal; they combine cereals/grains, vegetables, and meats/meat substitute. Some ingredients can make a sandwich unhealthy if used excessively; for example: mayonnaise, butter, pork sausages, meats or cheese, which are all high in saturated fat.

How can you make a healthy sandwich?

  • Include the main food groups: cereals/grains, vegetables, and meats.
  • You may also add seasonings like mustard, low-fat mayonnaise, olive oil, vinegar, or pepper.
  • Watch the quality of the ingredients you use. Substitute whole wheat bread for white bread, because it is higher in fiber, which increases satiety and helps to improve digestion.
  • Be careful with the size and number of sandwiches you eat, because in some fast-food restaurants, one sandwich is equivalent to 3 or even 6 cereal exchanges.
  • Choose the leanest meats for your sandwich. The best choices are white meats, such as chicken, fish, tuna, seafood, or turkey ham, because they have less total and saturated fat than red meats (like beef and pork). Excessive consumption of saturated fat contributes to increased blood cholesterol, and this is an important risk for heart disease.
  • Meats can be replaced with egg, peanut butter, hummus, or low-fat cheese.
  • Always include vegetables in your sandwich to increase  fiber.
  • Don’t forget what you eat with your sandwich is also important. Don’t throw away your effort of preparing a healthy sandwich by eating the wrong side dish. Some healthy choices to eat with your sandwich are: cucumber sticks, carrots or celery with a low-fat dip, fruit chunks, fruit salad, or a low-fat yogurt.

We invite you to try this delicious and healthy turkey sandwich with blueberry sauce.


  • 2 slices whole wheat bread
  • 2 slices turkey ham
  • 1 tablespoon low-fat cream cheese
  • 1 tablespoon blueberry sauce
  • Lettuce to taste


Toast the slices of bread.  Spread the cream cheese over them and then place the turkey ham on top. Pour the blueberry sauce over the ham. Add the lettuce and close the sandwich. Enjoy!


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