To save time in a busy day, the sandwich is often the ideal solution. But candidates for thinness tend to be wary of it because of its sometimes substantial caloric intake. However, it is possible to reconcile line and sandwiches. We explain everything to you with Angélique Houlbert, dietician nutritionist.
Some days, an overloaded schedule requires a quick lunch, without the possibility of settling down for a real meal. And the most common solution remains the use of the sandwich. “Classic sandwiches, in triangles or even wraps, are practical, quick and inexpensive solutions when you don’t have time for a real lunch. But it may not be a good idea for your health and for the line, warns Angélique Houlbert, dietician. Some sandwiches are nutritionally heavy and can represent colossal calorie counts! Not to mention the often too high salt content. Or the fat one“.
The problem of composition remains recurrent. Sandwich bread wraps or sandwiches contain additives, preservatives, sulphites or emulsifiers. Or sugars or oils in large quantities. One only has to look at the labels to see that these are not always products that are good for the line or the health.
In addition, the toppings are not of high quality: ham of second choice, no vegetables, cheeses with additives, etc.
Faced with this table, can we conclude that sandwiches should be excluded from meals on the go? Not at all ! “By preparing your own sandwich, devoting a minimum of time to it, you can completely prepare a balanced, healthy and tasty meal”, underlines the dietician. There are a multitude of possibilities for this.
1-We choose a bread bought from a baker, and not an industrial sandwich bread.
2-We avoid the white wand whose very high glycemic index promotes an increase in blood sugar, and therefore weight gain in the long term.
3-We prefer sourdough, wholemeal or multi-grain bread. The advantage of this type of bread is its texture. “It requires an effort of chewing, which helps to satiate and therefore not to consume too large quantities”, specifies the dietician.
4-For the sauce, do not use light butter too rich in water, ketchup stuffed with sugar, or mayonnaise, too fatty.
5-We choose a “healthy” binder: we turn to fresh cheese or even better cottage cheese seasoned with herbs or spices of your choice. You can also opt for tomato coulis, or even more original and healthy: ripe mixed avocado, or hummus as long as it is homemade.
6-The garnish can be composed of vegetables : green salad, tomatoes, mushrooms, grilled vegetables such as eggplant, zucchini, etc.
7-We add a source of protein to be fully satiated: cold meat, cold meats, hard-boiled egg, fish or tofu. If you want to add cheese, it is better to favor mozzarella, less rich in salt than most cheeses.
With such a composition, you are sure to eat a balanced diet without spending hours in the kitchen and to build an ideal on-the-go meal.
Thanks to Angélique Houlbert, dietician nutritionist in Paris.
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