Get Sandwich Savvy for National Sandwich Month!

Whether for breakfast, lunch or dinner there is one food that can be eaten at any time of the day, the sandwich!  August is National Sandwich Month, in which we appreciate the food that we all grew up on and continue to love in all of its delicious varieties, shapes and sizes.  From the classic PB&J to the simple grilled cheese to the more elaborate meat, cheese, veggie combos the sandwich is constantly evolving and changing to take one food concept and create thousands of varieties to satisfy taste buds all around the world.
Do you have any idea how the first sandwich was created?

It was in a place called “Sandwich” in Kent, England in the late 1700’s by the Fourth Earl of Sandwich, John Montague.  Montague was an avid gambler and always requested bread, meat and cheese while at the table.  To spare one of his hands so that he could hold his cards, he placed the meat and cheese between the bread so that he can eat with one hand and play with the other.  Other players noticed how convenient this was and began doing the same, and the sandwich was born.

The reason why the sandwich has become a go-to food is because it is an easy to make food that can be customized to your own appetite.  It can eaten as a snack or meal, be sweet or savory, hot or cold, simple or exotic– the possibilities are endless!  However, just as sandwiches can be hot or cold or sweet or savory, they can also be healthy or unhealthy depending on what you put in the sandwich.  Sandwiches can become very caloric, especially when eating out, as restaurants tend to add on extra cheese, double the amount of meat and douse the bread with dressing.

In celebration of National Sandwich Month, here are some helpful suggestions to building a delicious, satisfying and nutritious sandwich:

• First and foremost, start by choosing whole grain bread.  Don’t be fooled by labels indicating multigrain which means there a multiple types of grains in the bread. Always read the ingredient label and check that the word whole is listed before the type of grain. This will ensure your bread is whole grain.

• Cheese is a must have for most people when it comes to putting together the perfect sandwich.  Always choose low sodium or natural cheeses when at the deli counter and limit the cheese on your sandwich to one slice.

• Limit the amount of deli meat you eat due to its high sodium and nitrate content.  These meats are highly processed and are not the healthiest option.  Choose low sodium turkey or chicken breast at the deli counter and avoid lunch meats like bologna or salami.  The best meat choice for your sandwich is grilled chicken or fresh white meat turkey cut off the bone.

• Go beyond lettuce and tomato and think outside the box when it comes to adding veggies to your sandwich.  Make use of leftover roasted vegetables from dinner the night before and combine them on a sandwich with grilled chicken.  Incorporate bean sprouts, cucumbers, spinach, zucchini, eggplant, asparagus – there is no vegetable you can’t put on a sandwich!

• Condiments are usually what adds on a lot of extra fat and calories to sandwiches.  Choose low fat mayonnaise and only use a limited amount (you don’t need as much mayo as you think, a little goes a long way). Healthier alternative spreads that will moisten and add flavor to your sandwich include avocado, hummus, mustard, hot sauce, pureed black beans, olive oil or balsamic dressing.  You can also make your own jelly for PB&J by mashing fresh berries to eliminate the added sugar in store bought jams.

Keep these tips in mind the next time you go to make a sandwich for you or your kids, but stay creative!  Try out new combinations or ingredients to add onto your sandwich to keep them interesting and add extra nutrient power.  Make the most of your sandwich and get your creative juices flowing.  Happy National Sandwich Month!

Your turn to take action: What are some of your favorite sandwich combinations?

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