A lean turkey sandwich is a healthy way to add protein, iron and zinc to your diet. Whole-wheat bread will provide a good dose of fiber, a nutrient that helps keep you full and promotes proper digestion. If you usually top your turkey sandwich with a smear of mayonnaise, swapping it with more healthful toppings will boost the nutritional value of your sandwich.
Fresh vegetables are a favorite sandwich topping and for good reason. They're tasty and high in dietary essentials, such as fiber, potassium and vitamin A. Plus, vegetables are low in fat. Add fresh lettuce, sliced tomatoes and red onion to your turkey sandwich for just a few calories and a boost of nutrition. Sliced cucumbers and banana peppers are nutritious vegetable toppings that contain no fat. Roasted red bell peppers and sun-dried tomatoes add bursts of flavor, as well as vitamin A and vitamin C -- but no fat.
Fruit isn't commonly paired with meat sandwiches, but several low-fat varieties combine well with the mild flavor of turkey. Top your sandwich with no-sugar-added cranberry sauce for a taste reminiscent of the Thanksgiving holiday. Chose pineapple slices or mango chunks for a tropical-inspired sandwich, or pear slices and raisins for slightly more traditional fare. Fresh apple slices will add crunch, flavor and fiber to your turkey sandwich.
Puree sodium-free, canned white beans -- which contain almost no fat -- with a drizzle of olive oil and a sprinkle of garlic powder for a relatively low-fat spread to add creamy texture to your sandwich. Use black or kidney beans for a different flavor. Fruit spreads, such as orange marmalade or apple butter, will enhance the flavor of your turkey sandwich while adding a small amount of potassium and vitamin C. However, some spreads contain added sugar, so use them in moderation.
What to Avoid
Avoid topping your sandwich with mayo or fatty salad dressings, such as ranch of caeser -- they contain unhealthy saturated fats, which threaten your cardiovascular health. Pass on bacon, as well. In addition to being high in fat, it generally contains a big dose of blood pressure-boosting sodium. Skip cheese as well. Though it supplies calcium and protein, it's also high in saturated fat. If you really need to satisfy your cheese fix, go for a reduced-fat version of your favorite cheese.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.