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4 Steps for Making Healthy Sandwiches

Use these tips to build a healthier, tastier sandwich.

By Allison Baker

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Healthy Sandwiches
Tina Rupp
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Protein

Good 'Wich: Choose 3-ounce servings of a low-calorie and low-fat protein like turkey (2 slices), tuna (1/2 can), chicken, or salmon. For a vegetarian option, try a Mediterranean-inspired sandwich with 4 tablespoons of hummus.

Wicked 'Wich: Bologna, liverwurst, and pastrami are typically higher in calories, fat, and saturated fat. Just one slice of bologna can have up to 90 calories (about three times more than turkey) and 3 grams of saturated fat.

Quick Tip: One serving of chicken (3 ounces) is about the same size as a deck of cards.

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