5 Rules For Making Sandwiches Healthier
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Breakfast sandwiches are one of the few foods that can convince even a devoted late sleeper to explore life as an early bird, along with a particularly nice cup of coffee. They are a classic among morning breakfasts for a reason. Because they are portable and a hearty way to start the day, breakfast sandwiches are quite well-liked. Sandwiches are a great option when it comes to a healthy breakfast. These are open to experiments. You may add any ingredient and will find a whole new and different recipe. But sometimes we do miss out on healthier ways and unintentionally make our sandwiches unhealthy. 

Here are 5 rules that you must follow for a healthy sandwich-

Lean meat

To reduce fat and calorie intake, choose turkey bacon or sausage in place of pork. The plant-based option, which is offered on breakfast sandwiches at Burger King and Starbucks, can tempt you to make that decision. There are advantages to eating less meat, including a decreased risk of type 2 diabetes, heart disease, stroke, obesity, high blood pressure, high cholesterol, and numerous malignancies.

meat sandwich/ unsplash.com

Choose a whole-grain English muffin or whole-grain bread instead of croissants, bagels, or white bread if you have a choice in the sandwich's binding agent. That will increase fibre intake. The amount of fibre in two slices of whole-grain bread is over 4 grammes, compared to 1.29 grammes in the same amount of white bread. Fibre is necessary to keep you full. Weight loss is correlated with a high-fibre diet.

More veggies

Breakfast sandwiches are an excellent way to incorporate vegetables because breakfast is frequently a meal where they are not served. Vegetables like spinach, peppers, onions, and mushrooms can also be grilled or sautéed. Another wonderful addition is avocados. Rather than adding additional meat, avocados' healthy fats give your sandwich more heft. Additionally, there are health advantages: Monounsaturated fat from avocados is heart-healthy, lowering LDL ("bad") cholesterol and lowering the risk of heart disease and stroke.


The good news is that cheese is not necessarily off-limits. A morning sandwich can benefit from the flavour, texture, protein and calcium content of a piece of cheese. But be careful—with those extra slices, it's simple to overindulge and veer into a hazardous area. Avoid American cheese, the most processed and nutritionally depleted variety of sliced cheese, and keep portions to 1 ounce (oz). Replace the cheese with a tablespoon or two of hummus or a few slices of avocado if you're vegan or just want to try something different.

Go for whole eggs

You won't want to omit eggs because they are an essential component of the breakfast sandwich. You'll find egg whites alone on many restaurant menus; don't assume that's a better choice. Whole eggs can be a healthy option for a breakfast sandwich unless your healthcare team advises otherwise. Eating up to one egg per day is not associated with an increased risk of heart disease and may even lower the risk of stroke, according to a meta-analysis that was published in October 2016 in the Journal of the American College of Nutrition. Eggs have a bad reputation for being bad for heart health.