一个healthy sandwich有一些充分的理由是午餐时间的最爱：它很容易包装，便宜，并且是复杂碳水化合物的理想工具，好脂肪，，，，fiber-packed veggies, and lean protein. It can totally be the afternoon meal you need to get through the rest of your day. And, despite what grilled cheeses and BLTs would have you think, sandwiches can absolutely help you work toward yourweight loss goals。
这八个简单技巧很容易剪卡洛ries and add nutrients to all your go-to sandwich recipes without sacrificing the flavors you love. If you’re interested in using these ideas to help you lose weight, it’s important to note that weight loss looks different for everyone. Counting calories can be a helpful tactic for some people, but not for others. If you have a history of disordered eating, you should always talk to your doctor before making any changes to your diet.
一个nd remember, weight loss isn’t just about what you eat. Stress levels,睡眠习惯，，，，and health issues that may be out of your control can all affect how you gain and lose weight. That’s why it’s important to take the time to find a plan that will help you reach your goals in a way that’s healthiest for you.
If you do want to use healthy sandwich ideas to help you lose weight, try out these easy tricks the next time you pack your lunch.
1. OPEN UP YOUR SANDWICH
一种简单的方法来切割任何三明治的卡路里人数？取下顶部面包。这是一个技巧，艾米·戈林（Amy Gorin）艾米·戈林（Amy Gorin）营养，发誓。她告诉Self，通过去除额外的面包，不仅要少量70至80卡路里，而且还可以腾出足够的空间来用额外的蛋白质和蔬菜堆积饭。
2. USE PITA INSTEAD OF REGULAR BREAD
每一部分whole-wheat bread戈林说，大约有80卡路里的热量，而一个小的全麦皮塔（2至4英寸宽）只有大约70卡路里的卡路里。这并不是一个巨大的区别，但是如果您正在寻找减少卡路里的小型方法，可能值得尝试。
3. WRAP IT UP — IN A ROMAINE LETTUCE LEAF OR A TORTILLA
“如果您想减少卡路里，请选择生菜包裹的三明治，” Dianna Sinni，R.D。，L.D。Chard in Charge，，，，tells SELF. “This can reduce the calorie count by 120 to 200 calories, depending on the type of bread you normally use.”
还要somehealthy碳水化合物在你的盘子上？使用单一的全麦或多人玉米饼，而不是两片面包。戈林说，只要确保您所追求的玉米饼实际上比卡路里较低，因为有些人可以包含比那两片面包的更多的玉米饼。
WATCH >QUICK GREEK CHICKEN WRAPS
4. THROW AN EGG ON TOP
Gorin likes to top her sammies with a fried or水煮蛋。这是添加6克额外蛋白质的好方法，还有一些健康的脂肪，，，，to make your lunch more satisfying and keep you fuller for longer. Plus, who doesn’t love sopping up that runny yolk with bread?
5. SKIP THE DELI MEATS
戈林解释说，即使它们是超低维护的蛋白质来源，熟食肉通常含有很多钠。这就是为什么她更喜欢用整个煮熟的鸡胸肉或鲑鱼片填充三明治的原因。不想像在肉上劳作那么长吗？鸡肉，鲑鱼或金枪鱼罐头没有添加的钠可以正常工作。
6.选择低热量调味品
戈林解释说：“有了很多调味品，我们只是在寻找为三明治增添水分的方法。”她最喜欢的调味品包括芥末酱，鹰嘴豆泥和自制的石榴石酸奶酸奶，所有这些都以更健康的方式增加水分。而且不要忘记要警惕糖 - 某些调味品，例如番茄酱，打包的方式超出了您的想象。
7.或完全跳过调味品，并使用浓缩成分，例如焦糖洋葱和晒干的西红柿
您会用腌制，腌制和煮熟的食材（如晒干的西红柿，刺山柑和橄榄）来赚钱。所有这些都非常有效，卡路里相对较低，您无需使用很多才能获得风味。
8.如有疑问，添加更多的蔬菜
与沙拉一样，，，，crunchy, watery, low-cal vegetables are something you can never add too much of to your sandwiches. Gorin likes to throw in tons of everything from alfalfa sprouts to red peppers. And that’s just the beginning of the possibilities. Don’t be afraid to get creative, because almost everything tastes good in sandwich form.
