We all know the (undeserved) reputation that bread has received in the last couple of decades. So much so, that the most popular lunch option of many a childhood has taken a backseat to sad salads and lettuce wraps. I’m talking about sandwiches, of course. If I had a nickel for every time a patient or client came to me absolutely terrified of eating one piece of bread, let alone two at the same time, Peanut would have a lot of rescue dog brothers and sisters wearing the new Gucci pet line.
I may sound like a broken record at this point, but we should be eating carbs at every meal. And not just endurance athletes! The everyday human living in this world also needs a steady intake of carbohydrates, which are the body’s main source of energy. When carbs are missing during meals (see: sad salads and lettuce wraps), it’s so much harder to feel satisfied, and more likely that cravings for carbs and sweets will creep in later on in the day. It’s also more likely that energy (or calorie) needs won’t be met if you skimp on carbs. Long term, this can have a negative impact on metabolism. So my challenge to you, especially if you haven’t had one in a while because of fear or diet culture, is to have a sandwich.
How to put together an A+ sandwich
Not all sandwiches are created equal. When I first started dating my husband he was using “light” bread on sandwiches with just a protein and a spread. That’s not a satisfying combination, friends! He has since learned the error in his ways. Here are some of the things we changed, and that I recommend to clients as we reintroduce the sandwich to their meal rotation.
Bread - a hearty bread is so important! Shooting for one with at least 3-4 grams of fiber and protein is key. I like Dave’s Killer Bread these days.
Veggies - it’s totally possible to get a good couple of veggie servings into a sandwich, as long as you’re not afraid to pile them on. Lettuce and tomato are great, but also things like sprouts, spinach, sliced cucumber, shredded carrots are all delicious and provide a nice change in texture.
Fat - sandwiches need a fat source! This helps make them more satisfying, and helps the body absorb important fat soluble vitamins from your veggies. I love sliced avocado, mayonnaise, hummus, pesto and cheese.
Protein - sandwiches do of course need protein. Roasted turkey is a favorite of mine, but there’s also roast beef, ham, baked tofu, tuna or salmon salad, or chicken.
Fun extras - thinly sliced fruits like apples or peaches, sauerkraut, pickles, balsamic vinegar, sun dried tomatoes, etc. can add more flavor and texture.
Sandwiches shouldn’t be a scary or “bad” food. Rather, a quick and convenient way to have a satisfying and delicious meal. Sandwich sides I’m loving lately: salt and vinegar potato chips, baby carrots, and cherries.
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I concur! Same is true for a well built burrito. Great way to build glycogen before or after a race!