Sandwich and Light Snacking Guide

Originally published 4/12/2011 in "Fighting and Dieting."    

          The sandwich portion of this post comes from the May 2009 issue of Men's Health that I happened to read while seated in a waiting room.  The healthy snacking information comes from a recently posted article on bodybuilding.com.  Sources are at the bottom if you wish to check out the details.

The Art of a Healthy Sandwich:
Condiments from Best to Worst

1. Hummus
2. Honey Mustard
3. Guacamole
4. Dijon Mustard
5. Pesto
6. Miracle Whip
7. Italian Dressing
8. Ranch Dressing
9. Mayonnaise

Meat (1oz slice) Best to Worst

1. Turkey
2. Roast Beef
3. Honey Ham
4. Beef Pastrami
5. Salami
6. Bologna
7. Mortadella

Cheese (1oz slice) Best to Worst

1. Fresh Mozzarella
2. Swish
3. Sharp Cheddar
4. Provolone
5. Pepper Jack
6. American

Reasons:  Read Full Article (Link Below)


Easy Lunches and Healthy Snacks:

1. Chicken Wrap with a Whole-Wheat Tortilla
2. Dried Fruit, Pretzel, Almond, Pecan, Sunflower Seed = Trail Mix
3. Homemade Protein Peanut Butter Balls - "Mix 2 scoops of protein powder, 1/2 cup peanut butter, 1 cup of dry oats, and 1/4 cup dried cranberries.  Once a sticky mixture is formed (note that you may need to add a small amount of water to moisten), form into balls."
4. Beef Jerky and an Orange
5. Peanut Butter and Banana Roll-Ups (in whole-wheat pita or tortilla)
6. Protein Pancakes
7. Mexican Tuna - "Tuna is always a great grab-and-go protein source.  Make good use of it in your quest for lean mass.  To prepare this muscle building snack, open and drain can of tuna.  Combine with 1/4 cup salsa, 1/2 cup kernel corn, and chopped mushrooms, peppers, and carrots."
8. Apple with Low-Fat Cheese
9. Protein Shake with Raw Oats
10. Canned Salmon with Whole-Wheat Crackers
11. Cottage Cheese with Canned Fruit
12. A Protein Bar

 Source Info:

Men's Health, May 2009 (link)

Bodybuilding.com Article (link)



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