How to Build a
HEALTHY SANDWICH
Go high-fiber to
fill yourself up,
or low-carb to
help keep your sandwich to a single serving
of carbs
Cheese is delicious, but it's high
in both calories and not-so-healthy fats – and lacks fiber and healthy fats.
Wondering what happened
to the cheese?
Salad dressing
To cut down on the number of fat servings in your salad, consider tossing with fresh lime juice, vinegar or salsa.
Be aware that this is a full serving of fat.
Toss your salad with 1 Tbsp. of full-fat (or 2 Tbsp. of low-fat) olive-oil-based dressing.
Flavor
booster
Aim for 1 serving
of a plant-based
fat, such as
avocado or sunflower seeds
Whole grain or legume
Choose a high-protein, high-fiber filler, like beans
or quinoa
Non-starchy vegetables
Add plenty
of color, such
as tomatoes, cucumbers,
onions, carrots, mushrooms and
bell peppers
Meat
Toss in 3 to 4 oz.
of lean protein, including chicken, shrimp or turkey
Greens
Fill your bowl with several handfuls
of lettuce
How to Build a
HEALTHY SALAD
Bread
Flavor
booster
Make it low in
saturated fat,
with avocado
or light mayo
Meat
Don't skimp on
the meat! Add
3 oz. of lean
protein, such as
turkey, chicken or
lean roast beef.
Vegetables
Pack in plenty of non-starchy veggies, such as lettuce, tomato, bell pepper and sprouts