Lunch break a sandwich: yes or no?

Hello Guys Welcome to this my blog today I am going to write a some Lunch break a sandwich: yes or no? he idea that the sandwich itself is not a healthy way to have lunch, in itself, is inaccurate to say the least. As usual, it all lies in the quality of the ingredients and, above all, the nutrients consumed .

Since the times of Count Montagu of Sandwich, who during his gaming sessions invented that sandwich which later went down in history as a “sandwich”, the sandwich has spread throughout the world as a quick, tasty and economical meal: the success of the many fast food chains are there to prove it.

Daily commitments, limited time and the little time to dedicate to preparing lunch can push us to have a quick lunch, with what happens… Often a sandwich at the bar.

Wrong? The correct answer is “it depends”, because there is a sandwich and a sandwich . Going to one of the many fast food chains may not be the best choice, but a whole meal or rye sandwich, stuffed not with the classic cured meat, but with vegetables, fresh cheeses, salmon or mackerel and perhaps a cream of legumes, is undoubtedly a lunch that provides adequate nutrients to face the rest of the day (and maybe a good workout in the gym).

So, ok to sandwiches during lunch break (maybe not every day). But which sandwiches?
Meanwhile, it is better to choose whole meal bread rather than white bread because it is less caloric and richer in group B vitamins and fiber. There are also other interesting breads on the market: spelled bread, characterized by the presence of mineral salts, oats, rich in proteins and fibre, and rye bread, among the easiest to find in supermarkets, gluten-free and abundant in iron, potassium and mineral salts.

The filling must be made with foods that provide all the necessary nutrients without being too heavy or fatty. Make way for white meats (chicken and turkey) grilled, perhaps flavored with herbs (to avoid salt, or fish: mackerel, salmon, tuna (occasionally) and swordfish are excellent sources of protein and omega 3.
Via free, from time to time, to lean cured meats (bresaola) or eggs (in moderation). If you don’t like meat or fish, fresh cheeses are also fine. If, however, you follow a vegan diet, legume creams are the ultimate.

As for creams, it is better to avoid “bombs” such as mayonnaise and ketchup: a dried tomato pesto or chickpea hummus, on the other hand, can enrich the sandwich by providing quality nutrients and vitamins.

vegetables must not be missing

They provide essential nutrients, vitamins, minerals, and dietary fiber necessary for the body’s proper functioning. Here are some popular and nutritious vegetables you might consider incorporating into your meals:

1. Leafy greens: Spinach, kale, Swiss chard, collard greens, and lettuce are rich in vitamins A, C, and K, as well as folate and minerals like iron and calcium.
2. Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are packed with antioxidants and fiber, known for their potential cancer-fighting properties.
3. Root vegetables: Carrots, sweet potatoes, beets, and parsnips are excellent sources of beta-carotene, potassium, and fiber.
4. Allium vegetables: Onions, garlic, leeks, and shallots contain sulfur compounds with potential health benefits, including immune support and heart health.
5. Bell peppers: These colorful vegetables are rich in vitamin C and antioxidants, which can help boost immunity and reduce the risk of chronic diseases.
6. Tomatoes: Rich in lycopene, a powerful antioxidant, tomatoes are also a good source of vitamin C, potassium, and folate.
7. Legumes: While technically not vegetables, legumes like beans, lentils, and chickpeas are often included in plant-based diets for their high protein and fiber content.
8. Mushrooms: Though not technically vegetables either, mushrooms are low in calories and packed with nutrients like vitamin D, selenium, and various B vitamins.
9. Zucchini and other squash: These vegetables are low in calories and high in water content, making them a great choice for hydration and weight management.
10. Peas: Peas are rich in protein, fiber, and various vitamins and minerals, making them a nutritious addition to soups, salads, and stir-fries.

Ingredients:

• 4 slices of whole grain bread
• 1 ripe avocado, mashed
• 1 medium tomato, sliced
• 1 small cucumber, thinly sliced
• 1/2 red onion, thinly sliced
• 1 cup mixed salad greens (such as lettuce, spinach, or arugula)
• 4-6 slices of cheese (optional, choose your favorite variety)
• Salt and pepper to taste
• Optional: mustard, mayonnaise, or your favorite sandwich spread