Tasty, healthy alternatives to sandwich bread

May 18, 2018 by Len Canter, Healthday Reporter

(HealthDay)—Sandwiches make convenient lunches, but those two slices of bread can really eat into your day's calorie allotment. What's more, typical white bread doesn't provide much in the way of nutrients.

If you're trying to cut down on carbs, go gluten-free, or simply reduce your intake of , try these tasty alternatives. Bonus: You can replace the saved calories with more of the fillings or just bank them for another meal.

Two bread-like options are whole grain (or corn to avoid gluten) pitas and tortillas. Pitas provide a pouch for your fixings, while tortillas let you roll them up into a handy package. They work great with scrambled eggs for breakfast, and even leftovers from a stew dinner. Just be sure to read labels and look for low-fat varieties to get the calorie savings.

Lettuce leaves make a great sandwich wrap with just one or two a piece. Tall varieties like romaine, red leaf and green leaf lettuce are ideal because you can fold in the ends before rolling them up to make a tight pouch.

Some vegetables make perfect "containers" for sandwich fillings. Try scooping the seeds out of a cucumber, zucchini, tomato or bell pepper and stuff with tuna salad.

For a protein boost, use hard-boiled egg white halves. Replace the yolks with cubes of lean meat.

Finally, large, thin slices of turkey, chicken and roast beef can be filled with and tomato and wrapped up to go. And to add a taste twist, try hummus or mashed avocado as a substitute for mayo.

Explore further: Four ways to jazz up your salad

More information: OneGreenPlanet.org has more ideas for turning vegetables into sandwiches.

Related Stories

Four ways to jazz up your salad

August 17, 2017
(HealthDay)—Salads are a diet staple for good reason—they're low calorie and filling.

Cutting carbs and calories at lunch

August 23, 2017
(HealthDay)—The choices you make during your lunch hour can make—or break—your "bottom" line. Picking smart carb and calorie options will help keep your weight loss efforts on track.

The cold truth about cold cuts

September 28, 2017
(HealthDay)—They may seem like an easy solution for lunch, but pre-packaged sliced meat and processed deli counter options aren't just short on nutrition, they also pose health risks, health experts say.

Restaurant appetizers that make great main dishes

May 9, 2018
(HealthDay)—Ordering an appetizer rather than an entree can be the answer to enjoying restaurant meals without busting your calorie budget.

Five smart alternatives to processed foods

November 8, 2017
(HealthDay)—Is your shopping cart filled with heavily processed foods? Some might seem to be time-savers, yet cost more than fresh foods and offer few nutrients. Others might actually harm your health.

Where do grains fit in your diet?

October 30, 2017
(HealthDay)—To cut calories, you may be tempted to cut out carbs in the form of grains. But that could be a mistake—for a variety of reasons.

Recommended for you

Don't eat bitter pumpkin, study warns after women lose hair

May 25, 2018
A doctor warned Friday that bitter-tasting pumpkins and squashes can contain potent toxins, after two women were poisoned by their dinners and lost most of their hair.

Hot cars can hit deadly temperatures in as little as one hour

May 24, 2018
A lot can happen at 160 degrees Fahrenheit: Eggs fry, salmonella bacteria dies, and human skin will suffer third-degree burns. If a car is parked in the sun on a hot summer day, its dashboard can hit 160 degrees in about ...

Research finds a little exercise does a lot of good for ageing muscles

May 24, 2018
Getting old doesn't necessarily mean getting weak and frail – just a little bit of exercise can help maintain muscle mass and strength, Otago research has revealed.

In helping smokers quit, cash is king, e-cigarettes strike out

May 23, 2018
Free smoking cessation aids, such as nicotine patches and chewing gum, are a staple of many corporate wellness programs aimed at encouraging employees to kick the habit. But, new research shows that merely offering such aids ...

What makes us well? Diversity, health care, and public transit matter

May 23, 2018
Diverse neighbors. Health centers. Commuter trains. These community attributes, and other key factors, are linked to well-being and quality of life, according to Yale researchers.

Widely used e-cigarette flavoring impairs lung function

May 23, 2018
A new study has found that a common e-cigarette flavoring that has chemical characteristics similar to toxic chemicals found in cigarette smoke disrupts an important mechanism of the lungs' antibacterial defense system. The ...

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.