It is tempting to choose sprinkles, chocolate spread, brie or salami during breakfast or lunch. Occasionally enjoying a sandwich with sweet or slightly less healthy sandwich spreads is of course fine, but do you want to ensure that your sandwich is topped with a healthy option? Then view our 5 tips for healthy sandwich spreads. sharing the athletic greens review here…
Tip 1: Fish
Fish contains the essential omega 3 fatty acids DHA and EPA. These fatty acids support our heart (250 mg EPA and DHA daily) and are important for brain development and vision (250 mg DHA daily). Especially fatty fish such as herring, salmon or mackerel is rich in these important fatty acids. To keep it a healthy option it is important to choose as much as possible for a fresh product and not for example a salmon salad from a package to which other substances have been added such as mayonnaise.
Tip 2: Lean meat products
Lean meat products contain relatively few saturated fats. Examples are roast beef , chicken fillet or turkey fillet. With meat products, it is not only important to go for a lean product, but also to limit eating red meat as much as possible. Red meat actually includes all meat from mammals such as beef, sheep, goat and horse such as steak or minced meat. Red meat does not necessarily have to be red. A healthy choice is for example white meat such as chicken fillet or turkey fillet.
The advice is to eat no more than 500 grams of red meat per week (lunch and dinner together) and to leave processed meat as much as possible. In October 2016, a committee from the World Health Organization (WHO) established that processed meat can increase the risk of cancer. Processed meat is, for example, bacon, sausage, salami, ham or pate. This meat has been smoked, dried or preservatives have been added.
Tip 3: Eggs
Eggs contain many essential amino acids that the body needs and cannot make itself. Amino acids are the building blocks of proteins. Every cell in your body contains protein. So also the muscle cells, cells of organs, the nervous system and the bones. That is why it is important to get enough amino acids from the diet.
A boiled egg is the healthiest choice because you do not need any baking butter or oil to prepare it. Do you prefer a fried egg? Then do not use too much oil or baking butter. A container with egg salad may also contain egg, but is usually also rich in fat, salt and other additives and therefore a less healthy choice.
Tip 4: Vegetables and fruit
The advice is to eat at least 250 grams of vegetables and 200 grams of fruit every day. You can of course also use this as a sandwich filling. For example, invest a sandwich with lettuce, cucumber, tomato, pepper, avocado or banana slices. Also delicious in combination with meat, fish or egg.
Tip 5: Hummus
Hummus is a kind of puree made from chickpeas and the Tahin sesame seed sauce. Because it is made based on chickpeas, it is a healthy choice. This is because chickpeas come under the legumes and contain a lot of proteins, fibers and they are a source of B vitamins, iron and calcium. You can also make hummus yourself, which makes it healthier than hummus from a package.
What is a healthy sandwich spread?
