Most experts agree that eliminating or drastically reducing key food groups from your diet can be detrimental to your health and prevent you from achieving long-term healthy eating goals. Each of the food groups plays a different role in nourishing your body and providing it with the vitamins and nutrients it needs. Try a good approach to food, such as one that includes more nutritious choices for popular dishes like sandwiches. To make sure you're getting enough of each food group, consider these ideas for creating a balanced diet and a nutritious sandwich:
Start from the outside
There are two groups of grains:whole grains and refined grains. Whole grains contain the whole grain, while refined grains are milled for a finer texture and fortified to make up for nutrient deficiencies. Grains should make up about a quarter of every meal, but at least half of that should be whole grains – a fact that may surprise some people.
The ingredients in a sandwich, not the bread itself, are the main drivers of calories, fat and sodium, while the grains contribute less than 15 percent of all calories, and more than 20 percent of the three nutrient deficiencies — dietary fiber, folate and iron – and more than 10 percent calcium, magnesium and vitamin A.
Rethink the ingredients Making more nutritious bread choices and positively impacting your calorie, fat and sodium consumption is often a matter of changing the way you stack ingredients between bread. For example, consider this sandwich:two slices of whole-wheat bread, 2-3 slices of toppings or cheese, a few lettuce leaves, and a slice of tomato or cucumber.
Protein
Most people get about the right amount of protein from their diets, but they should opt for leaner options and more variety in their menus. Adding more variety doesn't mean sacrificing convenience. While prepared meats such as cured meats are sometimes a target of critics, numerous studies confirm that they can be part of a healthy, balanced diet. Prepared beef products provide a convenient source of protein, vitamins and minerals. Because most prepared meats are precooked, they give you easy, instant access to the nutrient density in meat.
The prepared meat category is diverse, offering choices to meet nutritional needs, tastes, budgets, and personal preferences. Many products are available, including low sodium, low fat, organic options, and more.
Roast Beef and Arugula Sandwich
Preparation time:5 minutes
Servings:2
1 tablespoon low-fat mayonnaise
2 teaspoons horseradish
4 slices whole wheat bread
4 slices tomato
4 grams lean roast beef, thinly sliced
1 handful arugula or other lettuce
Spread mayonnaise and horseradish evenly over two slices of bread. Place tomato, roast beef and arugula on top of the mayonnaise and horseradish. Place the remaining slices of bread on top.
