Salads Are Not Always a Better Food Choice Than Sandwiches, Nutritionists Say

When it comes to making healthy food choices, many Americans instinctively reach for a salad, thinking it's a superior choice to a sandwich.

That may not be the case, food experts say.

“When asked if a sandwich or salad is a healthier choice, most people will definitely answer with a salad,” Vanessa Imus, MS, RDN, diet expert at Integrated Nutrition for Weight Loss, told Bothell, Washington.

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“Actually, both can be healthy or unhealthy depending on the ingredients,” she said.

“You want to make sure your sandwich includes vegetables, high-fiber bread, healthy fats and high-fiber whole-grain bread,” Imus told Fox News Digital.

A salad isn't always a better choice than a sandwich, food and nutrition experts said — and revealed why. (iStock)

“Try to avoid sandwiches containing high-fat processed meats and excess cheese or thick creamy sauces.”

Here's why salads aren't always the best option, how sandwiches can sometimes be healthier, and how to make informed choices for a balanced diet.

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One of the main reasons people tend to prefer salads over sandwiches is to avoid carbs.

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“Carbohydrates have been vilified in many popular diets, leading people to believe that avoiding bread, and therefore sandwiches, is crucial to a healthy meal,” Nikki Kuhlmann, RD, LDN, a registered dietitian at Anne Till Nutrition Group in Raleigh, North Carolina, told Fox News Digital.

“A sandwich with whole-grain bread, lean protein like turkey or chicken breast, and plenty of vegetables can provide a nutritious meal that fills you up and gives you energy.” (iStock)

“While it's true that some larger carbs can lead to weight gain and other health problems when consumed in excess, not all carbs are equal.”

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Whole grains, for example, are a healthy source of carbohydrates and provide essential nutrients, she said.

When a sandwich can be a healthier choice than a salad

A salad made with leafy green lettuces, colorful vegetables, lean protein and tossed with a low-calorie dressing is a meal that's hard to beat.

But if your salad is loaded with fried proteins, covered in crunchy ingredients, and drowned in creamy, high-fat dressings, it's not as healthy as you think.

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Here's how a sandwich could be a better choice.

Aim for nutritional balance

A well-prepared sandwich can provide a balanced mix of protein, healthy fats and complex carbohydrates, Kuhlmann noted.

A sandwich can be more satisfying because of the combination of textures and flavors, which can prevent overeating later, a food expert said. (iStock)

“For example, a sandwich with whole-wheat bread, lean protein like turkey or chicken breast, and plenty of vegetables can provide a nutritious meal that will fill you up and give you energy,” she said. declared.

Pay attention to portion sizes

Salads, especially restaurant ones, can be deceiving.

“What starts as a base of healthy greens can quickly turn into a high-calorie meal with the addition of creamy dressings, cheese, croutons and other high-calorie toppings,” she said.

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“A sandwich, on the other hand, often has more defined portions, which can help control calorie intake.”

Additionally, a sandwich can be more satisfying because of the combination of textures and flavors, which can prevent overeating later, Kuhlmann explained.

Creating a healthy sandwich involves choosing the right ingredients and avoiding calorie traps.

“The combination of protein, fiber from whole grains and healthy fats can help keep you fuller longer than a low-protein, low-fat salad,” she said.

How to Make a Healthy Sandwich

Creating a healthy sandwich is all about choosing the right ingredients and avoiding calorie traps. Here are some tips.

Bread. Opt for whole-wheat or whole-grain bread. These options are higher in fiber and nutrients than white bread, Kuhlmann told Fox News Digital.

Whole grain or whole wheat bread options are higher in fiber and nutrients than white bread. (iStock)

Protein. Choose lean proteins like grilled chicken breast, turkey, tuna or plant-based proteins like hummus or grilled vegetables, she said.

Seasoning. Opt for mustard, hummus, avocado, or a light spread of mayonnaise instead of heavy, high-fat options.

Vegetables. Stock up on vegetables like lettuce, spinach, tomatoes, cucumbers, peppers, and sprouts for added fiber and nutrients, suggests Kuhlmann.

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Things to ignore. “Avoid high-calorie add-ins like cheese, bacon or large amounts of creamy dressings,” Kuhlmann said.

When it comes to making healthy food choices, many Americans instinctively turn to a salad, thinking it's a superior choice to a sandwich. (iStock)

She came up with a sample superstar sandwich idea.

Healthy Turkey and Avocado Sandwich Recipe

(less than 500 calories)

Ingredients

Bread: 2 slices of whole wheat or whole grain bread (about 160 calories)

Protein: 85g lean turkey breast (about 90 calories)

Healthy fat: 1/4 mashed avocado (about 60 calories)

Avocado halves are presented. A quarter of an avocado can provide a healthy dose of healthy fat. (iStock)

Vegetables: 2 slices tomato (about 5 calories), 1/4 cup shredded lettuce (about 2 calories), 1/4 cup sliced ​​cucumber (about 4 calories), 1/4 cup sliced ​​bell peppers (about 10 calories), 1 thin slice red onion (about 5 calories)

Condiments: 1 teaspoon mustard (about 3 calories), 1 teaspoon hummus (about 25 calories)

Serve with a side of fresh fruit or a small salad if desired, keeping the meal under 500 calories total.

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This sandwich not only keeps you under 500 calories, but it provides a balanced blend of macronutrients and a variety of vitamins and minerals to keep you full and satisfied.

Choosing wisely at the restaurant: salad vs sandwich

When dining out, salads and sandwiches can be good choices if you know what to look for. Here are some tips.

Restaurant salads. Choose salads with a variety of vegetables, lean proteins and a light dressing.

“When asked if a sandwich or salad is a healthier choice, most people will probably say salad. » (Sina Schuldt/photo alliance via Getty Images)

Avoid salads that are made primarily with pasta, potatoes or contain heavy dressings and fried toppings, Kuhlmann said.

Sandwiches at the restaurant. Opt for wholemeal bread and ask for lean protein options.

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“Ask for high-calorie condiments on the side and avoid add-ons like extra cheese or bacon,” Kuhlmann said.

“Adding a side salad instead of fries can also balance out your meal.”

“Whether at home or eating out, making informed decisions will help you maintain a balanced and nutritious diet.” Yeah. (iStock)

It's a matter of details

In the quest for healthy eating, the salads vs. sandwiches debate often comes down to details.

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“The key is to focus on ingredients, portion sizes and preparation methods to ensure you’re making the healthiest choice possible,” Kuhlmann said.

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“Whether at home or in a restaurant, informed decisions will help you maintain a balanced and nutritious diet. »