"Lettuce" Celebrate National Sandwich Month!

- August 1, 2017

sandwich-2301387_1280What’s the Deal with the Sandwich?

The history of the sandwich dates all the way back to the year 1773 when a man named John Montagu, also known as the Earl of Sandwich introduced his idea of the sandwich to his friends. Soon thereafter, Montagu’s idea started to gain popularity in high society London and eventually crossed the pond. The first record of the sandwich in the United States is recorded as 1816. It was not until the invention of sliced bread in the 1920s though that sandwiches gained “food staple status.” Sandwiches are the ideal all-in-one meal containing carbohydrates, protein, and fat. It is easy to add fruits and vegetables to them and they are not only quick and easy to make, but can also be served hot or cold.

The All-In-One Benefits of the Sandwich

Proteins: They play important roles in the formation of bones, muscles, cartilage, skin, and blood.  Protein comes from both plants and animals and can be found in foods like eggs, soy, beans, peas, nuts, seeds, seafood, meat, and poultry. The amount of protein that you need per day depends on your age, sex, and physical activity level.

Carbohydrates: They give our bodies a way to get both quick and lasting energy. Grains (pasta, bread, oatmeal, rice) are a great source of carbohydrates. Whole grains especially help keep our blood sugar stable throughout the day.

Fats: The bottom line is that our body needs fat. First, fat helps regulate our body temperature. Second, it helps us absorb certain vitamins (A,D, E, K). Look for unsaturated fat sources (avocado, nuts, olive oil) and aim to avoid saturated and trans fats in your foods.

Instead of this, try that!

Tweaking a recipe to make it more nutritionally dense doesn’t have to taste bad. You can get bang for your nutritional buck and eat delicious food at the same time. Try some of these tips next time you’re making yourself a sandwich!

  • Instead of ground beef try ground turkey (lean protein).
  • Instead of fried chicken, try sprinkling bread crumbs on chicken and baking it (lean protein).
  • Instead of mayonnaise try these spreads: plain Greek yogurt (good protein, carbohydrates, and fats), plain Greek yogurt mixed with mustard, mashed avocado (good fats), basil pesto (good fats).

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