How to Make a Healthy, Satisfying Sandwich

A favorite in a child's lunch box, sandwiches are a lunch staple that easily extends to other age groups (and flavors aside from the classic PB&J). Sandwiches can be a nutrient-dense, well-balanced meal that's convenient and delicious.

Satisfying lunches aren't always easy to come by. Here's how to make one with a simple sandwich.

Boost Your Bread Choice

Bread can be part of a nutritious diet—there are many options to choose from, no matter what your dietary preferences are. The right bread choice can make or break your sandwich, so it's important to start strong.

When picking bread at the store, look at the options available and choose the one that best meets your preferences and needs. Here are some things to consider:

• 100% whole wheat: This means the first ingredient grain used contains the whole wheat including the bran, endosperm, and germ.
• Whole grain: This label can be misconstrued as being 100% whole grain, however, the FDA does not recognize or recommend a product being labeled whole grain if it does not contain only whole grains (containing the bran, endosperm, and germ).
• Spelt: Spelt flour is a type of wheat flour. It contains more protein than wheat and is no more or less healthy than wheat, however, it may contain more zinc and iron than wheat. It also contains gluten and should be labeled as such.
• Ezekiel: Ezekiel products are made using sprouted grains. Sprouted grains occur when the seed is germinated and sprouts, but is cultivated before leaves are produced. Sprouted grains are considered whole grain because they do contain the bran, germ, and endosperm. Not only do sprouted grains contain high levels of phytochemical and antioxidants, they also have positive effects on cholesterol levels and blood sugar control. Sprouted grain bread products are often stored in the freezer and have an extended shelf-life.
• Sourdough: Sourdough bread does not use a traditional leavening agent and instead uses a fermented "starter" to leaven the bread. The fermentation process provides a unique flavor to sourdough bread and offers additional health benefits including improves gastrointestinal bacteria, reduces FODMAP activity and IBS symptoms, reduces gluten content, and prevents a high glycemic index (GI) blood sugar response.
• Rye: Rye bread is made from the rye grain. It differs from whole wheat breads in the bread making process and the final end product. Pure rye breads are dark in color and offer a denser bread with rich flavor. Rye breads are often made using a sourdough starter and thus have similar health benefits to sourdough bread. Plus, rye bread produces a lower insulin and glucose response than wheat bread.

"Use good quality bread that can hold up to your filling without falling apart or getting soggy," notes Christina Iaboni, RD. "Opt for a whole grain bread with at least 2-3 grams of fiber per slice and add lots of fresh veggies liked tomatoes and arugula for more flavor and nutrients."

Load up on Veggies

A great way to add some bulk and flavor to your sandwich is by including lots of fresh or grilled vegetables. Pickled vegetables count, too. Vegetables offer a bit of crunch and increase the nutrition content of the meal.

It's well established that 5 servings of fruits and vegetables per day is associated with a reduced risk of cardiovascular disease, cancer, and all-cause mortality. The USDA 2020 Dietary Guidelines recommend Americans get 2 and a half cups of vegetables and 2 cups of fruits per day. Including them in your sandwich is an easy way to work toward meeting those goals.

Prioritize Protein

Including a quality protein source in your sandwich will help make the sandwich more filling and satisfying. Since protein takes more time to digest you'll feel full for longer, adding to the satisfaction of the meal. Additionally, protein is associated with maintaining and building muscle while boosting metabolic health.

Make protein the star of your sandwich by choosing the protein first—think tuna, turkey, chicken breast, eggs, etc. Once you have that nailed down, you can figure out what you'd like to pair with it.

"Utilize leftover protein to make a delicious and cost-saving sandwich," recommends Mary Dutta RD LD. And for a tasty, plant-powered protein boost, Melissa Altman-Traub MS, RDN, LDN notes to "try marinated, cooked tempeh slices in place of meats or cheese."

Include a Healthy Fat

Healthy fats are a great way to add some moisture, flavor, and nutrition to your sandwich. Mayonnaise isn't the only option when it comes to boosting the fat content of your sandwich. Try mixing it up with avocado, hummus, olive oil, vinaigrette, and cheese!

Mono- and poly-unsaturated fats play a role in cardiovascular health and disease prevention. Replacing saturated fats in your diet with unsaturated fats is a great way to reduce your risk of cardiovascular disease and other health concerns.

In the case of sandwiches, Lisa Andrews, Med, RD, LD recommends using hummus or guac for a savory spread in place of the more traditional mayo.

Choose Your Sides

Now that you have a delicious and nutritious sandwich, let's boost your meal with some satisfying sides! Air fryer French fries or homemade sweet potato chips are great choices that provide a robust nutrient profile.

Fruit and vegetables also make delicious sides for any sandwich. Try a side salad, coleslaw, or fresh fruit for a refreshing and crunchy addition to your nutritious and satisfying lunch.

Recommended Sandwich Combos

"When making sandwiches, think protein, healthy fats, and veggies to provide a variety of tasty flavors and help keep you full," suggests Summer Yule, MS, RDN. "One of my favorite sandwich combos to try is turkey, avocado, tomato, romaine, and pesto. So good!"

For those with a nostalgic attachment to the classic school lunch, there are some more grown-up options. "Spruce up an old-fashioned PB&J by sprinkling on ground flaxseed! It gives the sandwich a slightly nutty crunch with a punch of fiber and omega-3s," notes KeyVion Miller RDN, LD/N.

A Word From Verywell

Knowing what to eat throughout the day can be confusing, especially with so much misinformation out there. Incorporating a sandwich into your menu is an easy way to create a balanced meal with nutrient-dense ingredients. Talking to a registered dietitian can help you navigate the information and come up with a menu that works for you and your lifestyle.