Looking to lead a stronger, healthier life?
Sign up for our Wellness Wire newsletter for all sorts of nutrition, fitness, and wellness wisdom.

Now we’re in this together.
Thanks for subscribing and having us along on your health and wellness journey.

See all Healthline's newsletters »
Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

See all posts »

Sandwich Makeover

Tips to make your sandwich healthier.

A healthy turkey sandwich.Remember Joey from Friends? I can’t think of sandwiches without thinking of Joey! Mmmmm…..sandwiches! 

One of the staples of the American diet: the sandwich. It’s perfect for a quick, easy meal, and with so many varieties you’ll never get bored! Sandwiches can provide adequate health and nutrition, but with the many options available, sandwiches can also set people up for diet failure. White bread, rolls, and high-fat meat, cheese and mayonnaise quickly add up calories and fat, and can be detrimental to our health.

To break this trend, try giving your sandwiches a makeover with the following tips:

Choose whole wheat bread and rolls over white.

White and refined breads provide little nutritional benefit and have been linked to disease and weight gain. For a healthier option, choose whole wheat bread, which provides fiber and nutrients to aid in optimal health.

Replace the mayonnaise.

Using high fat condiments, such as mayonnaise, increases the calories and fat of your sandwich, with 1 tbsp. providing 90 calories and 10g of fat! To keep calories and fat at a minimum, replace with mustard or hummus, which will provide protein to keep you satisfied. If you love mayo, use light or fat-free versions.

Choose low-fat meat and cheese.

Lean meats, such as turkey and chicken, are lower in calories and fat while still providing the same amount of protein as other meats. Roast beef and ham can also be very lean. Steer clear of salami and bologna. Also aim for choosing low-fat cheese over regular.

Add veggies!

Adding vegetables to your sandwiches increases both the bulk and nutrition with added nutrients and satisfaction. To spice up your sandwich, try adding cucumbers, pepper, spinach, sprouts, carrots, or onion. For a hearty sandwich, you can also add avocado, which will provide a dose of healthy fats.

Sandwiches can be nutritious and fun. To improve your sandwich-making skills, try these simple tips and you’ll be eating healthier in no time! 

  • 1

Tags: Carbs , Healthy Eating , Quick and Healthy , Whole Grains

Was this article helpful? Yes No

Recommended for You

  • Let's Talk About Chili

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Nov 09, 2012

    I’m sure we may all have a special memory that involves chili. This warm dish often signifies fall and cool weather; it warms you up from the inside out. Maybe you had chili while sitting snuggling by the fire, a chili cheese dog right after a ...

    Read more »

  • Bites for a Healthy Pregnancy

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Oct 31, 2012

    Pregnancy is a wonderful experience, but it doesn’t come without its challenges, especially if it’s your first. I remember hearing all sorts of pregnancy advice and old wives tales during my pregnancy from well meaning family and friends, but ...

    Read more »

  • Family Dinner Time

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Oct 29, 2012

    Growing up, my family always sat down to dinner to eat together. It was a time to catch up on our days and discuss anything that was going on at school or in after school activities. I definitely feel like this made our family closer and we wer...

    Read more »

  • Healthy Fall Flavors

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Oct 26, 2012

    We’re in the heart of the fall with leaves changing and falling lightly to the ground. This time of year also provides some uniquely fall flavors packed in nutrition and good taste. Here are some of my favorite fall foods -- try to incorporate ...

    Read more »


About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

Recent Blog Posts