5 Tips for a Healthier Sandwich

1) Start with the backbone of the sandwich, the bread. Try choosing a whole-grain bread option, such as H-E-B  HEB High Fiber Heart Healthy or essential grain options. The 12-grain bread has 6 grams of dietary fiber and only 2 grams of sugar per 2 slices. Fiber is helpful to remain satisfied between meals, and can help lower cholesterol!

Just look for our nutrition shelf tags to guide your shopping. 

2) When choosing a lunch meat, flip over the package so you can read and compare labels. Choose lean meats with less than 30% of calories from fat per serving, and   ask your deli partner for the lowest sodium option.

Try the  H-E-B Sundried Tomato Turkey or Oven-Roasted Ham.

 3) Sandwiches are a fantastic way to sneak in vegetables to your meal. Load up on spinach, spring mix greens, bell peppers, cucumbers, and olives.

Remember that USDA’s My Plate guides us to make half our meal fruits and vegetables, so don’t skimp in the veggie department, maybe a side of carrots and ranch.

4) Be smart with your condiments, since these can be a source of extra sugar, sodium and fat. Properly portion creamy dressings and sauces, such as ranch, BBQ sauce or mayonnaise.

Try balsamic vinegar, a Greek yogurt-based ranch, or add a spread of H-E-B garlic hummus.

5) Finally, don’t forget to add in a healthy side of fruit to balance your sandwich into a healthy meal. Mix it up, and try seasonal fruits.

Not sure what’s in season right now? View our seasonal fruit guide.