Use this guide to mix and match your sandwich and you’ll have an endless variety of options and never be bored with the same old turkey sandwich again!

Step 1: Build the Base with Bread, Wraps, and More. When it comes to making a sandwich, you can quickly transform something mundane into a gourmet delight by swapping out traditional white bread or wraps with:

• 100% whole grain wheat bread, pita, tortilla, mini bagel, English muffin, bagel thin
• Experiment with bread made with other grains such as rye or sourdough
• Wrap it up with 100% wheat tortillas, brown rice wrap, or corn tortillas
• Make it low carb by wrapping it with lettuce, collard greens, or even low carb, whole grain tortilla

Step 2: Pair with Protein. While traditional sandwiches made with deli meats are higher in sodium and additives, a healthier swap includes more fresh or plant-based protein options. Depending on your personal goals and health needs, opt for 2 - 4 ounces of protein such as:

• Grilled chicken, pork, beef, or fish


• Canned tuna, salmon, chicken, or sardines
• Plant-based options such as veggie burgers, beans, tofu, as well as peanut butter, sunflower nut butter, almond butter, hummus, or spreads/fillings made from beans or lentils.
• Whenever possible, opt for fresh or processed meats, but if choosing deli meat, look for the low sodium, nitrate-free versions of deli turkey, chicken, roast beef, or ham.

Step 3: Pack in the Veggies. While lettuce and tomatoes are traditional sandwich toppings, there are many other options to enhance the nutrition and taste! Here are a few of my favorites:

• Explore the world of edible greens such as arugula, radicchio, cabbage, spinach, kale, bok choy, swiss chard, or romaine lettuce.
• Step out of your comfort zone and add roasted veggies such as bell pepper, onion, eggplant, zucchini, squash, or Brussel sprouts.
• Include cucumbers, sprouts, artichoke hearts, and heart of palm for extra oomph!

Step 4: Flavor with Fat. Instead of traditional mayo, opt for plant-based spreads such as:

• Hummus, guacamole, pesto, olive spread, avocado mayo, olive oil, or even fresh sliced avocados

Step 5: Compliment with Condiments. Condiments are an easy way to enhance flavor while adding a sweet or spicy twist. However, when it comes to building a sandwich for optimal health, be aware of high sugar, fat, and sodium condiments. A few of my favorite condiments that add a little kick without the negative health impacts include:

• Mustard, roasted garlic, hot sauce (low sodium option)
• Fresh or dried herbs such as basil, rosemary, oregano, and dill
• Spices such as black pepper, red pepper, chili powder, and turmeric