PUBLISHED 10/05/2006
A well-built sandwich can supply a runner's body with energizing carbs, muscle-rebuilding protein, immune-boosting fats, and vitamins and minerals. Here's how to make sure your sandwich stacks up.
Bread Start with 100 percent whole-grain bread, which should have at least 15 grams of carbs and three to four grams of fiber per one-ounce slice. Top choices include 100 percent whole-wheat, oat, rye, barley, or multigrain breads. For bonus nutrients, look for breads that have added soy or milk protein or ground flaxseed for essential fats.
Protein Sources Your sandwich core should be high in protein and moderate in fat. Aim for 15 to 30 grams of protein per sandwich. Good options include three to four ounces of sliced roasted turkey or chicken, 1/3 to 1/2 cup canned salmon or tuna with a little light mayo, or 1/2 cup of firm tofu. Cheese is a tasty protein source, but it has about nine grams of fat per one-ounce slice. So pick reduced-fat versions with three grams per slice.
Spreads The right spread will add zing, and minimal fat, to your sandwich. You can save 50 calories and six grams of fat per tablespoon by choosing a light mayo (see my grilled-turkey recipe with light wasabi mayo, below). Or try other lower-fat spreads, such as horseradish, black-bean salsa, mashed avocado, olive tapenade, light cream cheese mixed with fresh herbs, or wasabi, chili, or cocktail sauce.
Veggie fillers You can easily wedge one cup of sliced or shredded veggies into any sandwich, which will help you meet your goal of eating at least 2 1/2 cups per day. Go for a colorful mix. Think spinach and other dark greens with yellow or red tomatoes and shredded carrots. Also try sweet peppers, roasted peppers, radishes, water chestnuts, jicama, and fresh herbs, such as basil and sage.
