一种healthy sandwich是一个午餐时间收藏了一些原因：它很容易打包，制造便宜，以及复杂碳水化合物的完美车辆，友好的脂肪那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.
一种nd remember, weight loss isn’t just about what you eat. Stress levels,睡眠习惯那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计数？脱掉顶部面包。这是艾米·格林，M.S.，R.D.，所有者的伎俩艾米gorin营养，发誓。她通过去除额外的面包来讲述自己，不仅你尼西约70到80卡路里，而且你还制作足够的空间，用额外的蛋白质和蔬菜堆积你的饭。
2. USE PITA INSTEAD OF REGULAR BREAD
每件whole-wheat breadGorin说，有大约80卡路里，而小全小麦皮塔（2至4英寸宽）只有大约70卡路里。这不是一个巨大的差异，但如果你正在寻找小巧，简单的方式，那么可能值得努力吃较少的卡路里。
3. WRAP IT UP — IN A ROMAINE LETTUCE LEAF OR A TORTILLA
“如果您正在寻求切割卡路里，请选择一个缠绕的夹心，”Dianna Sinni，R.D.，L.D.，Wellness营养师和博主Chard in Charge那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？使用单一小麦或多林玉米饼而不是两片面包。Gorin说，只要确保您达到的玉米饼实际上实际上较低，因为有些人可以包含超过这两片面包。
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4. THROW AN EGG ON TOP
Gorin likes to top her sammies with a fried or水煮蛋。这是加入6克额外蛋白质的好方法，以及一些健康的脂肪那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
Gorin解释说，即使它们是超级低维护蛋白质来源，熟食症通常含有大量的钠。这就是为什么她更喜欢用整个熟鸡胸肉或三文鱼内填充她的三明治。渴望努力劳动，那么长吗？鸡肉，鲑鱼或金枪鱼没有添加的钠将正常工作。
6.选择较低卡路里的调味品
“随着很多调味品，我们只是在寻找向我们的三明治添加水分的方法，”Gorin解释道。她的去调味品包括芥末，鹰嘴豆和自制的Garlicky-Greek酸奶，所有这些都以更健康的方式增加水分。并且别忘了耐糖 - 一些调味品，如番茄酱，包装比你想象的要多。
7.完全跳过调味品，并使用浓缩成分，如焦糖洋葱和晒干的西红柿，以额外味道
使用晒干，腌制和煮熟的成分，您可以为您的装配击中巨大的爆炸，如晒干的西红柿，雀跃和橄榄。所有这些都是非常有效的卡路里且相对较低，而且你不需要使用很多东西来获得风味的好处。
8.有疑问，添加更多蔬菜
和沙拉一样的情况那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.
