Better 'Wich Craft

By Allison Young

You already know to steer clear of deli meats, which are loaded with sodium, saturated fat, and cancer-causing nitrates. But just because a ham-and-havarti isn’t the healthiest choice doesn’t mean you have to forsake sandwiches altogether. Here’s how to build a better sandwich, based on what you need:

For post-workout power …
Try: Peanut butter and banana on cinnamon-raisin sprouted bread.
Why: The combo of protein, potassium, and carbs feeds hungry muscles and restores lost glycogen.
Tip: Use natural peanut butter without added salt and sugar.

For a protein boost …
Try: Tuna salad mixed with golden raisins, chopped celery, pear, cucumber, and tomato on toasted rye.
Why: The sandwich’s favorite fish is stocked with protein (22 grams per 3-ounce serving) minus the saturated fat.
Tip: Pick tuna packed in water instead of oil to cut fat.

For a healthy heart …
Try: A curry chicken salad wrap. Combine chopped chicken breast, cashew pieces, cubed apples, and sliced grapes with mayo and curry powder; spread on a whole-wheat wrap, top with spinach, and roll.
Why: You’ll get two servings of fruit, one veggie, and a healthy dose of monounsaturated fat.
Tip: Swap zero-percent-fat Greek yogurt for mayo to cut the saturated fat.