A sandwich has always been an easy go-to option for lunch that is easy to make on your own, or to buy anywhere in the city. For many of us, the most famous is the peanut butter and jelly sandwich we grew up eating, as it was packed in our lunch box, or offered as a quick afternoon snack.

As we grow older, the sandwich is still a staple lunch item for a lot of us, but we may look for a far more “sophisticated” version than our childhood PB and J. We have options of different meats, type of breads, spreads and–– who can forget, cheese!

Elements of a healthy sandwich:

• Whole grain bread: It’s a good source of carbohydrates and is low in fat. It is also a good source of fiber, minerals and vitamins. The fiber in the bread will help you feel full for longer.
• Lean protein: A healthy sandwich can include chicken, ham or turkey, tuna, hummus or low-fat-cheese. When using deli meats, make sure they are low in sodium.
• Vegetables: Veggies such as tomatoes, onion, lettuce, roasted red peppers, and spinach add nutrients and flavor.
• Condiments – Most condiments are high in fat. Choose a condiment that is low in fat, like the ones listed below, for a healthier option that can give your sandwich extra flavor.

Optional condiments

• Mustard
• Honey mustard
• Light dressing
• Light mayonnaise
• Avocado spread/guacamole

We are fortunate to live in a city where  these types of breads, spreads, and condiments to make our own sandwiches are easily accessible. Whether you make your own or decide to buy one, look out for the healthy sandwich combo option newly available at your local grocery store or bodega. Not only will the combo not break the bank, it will also provide you with a low-calorie sugar free drink and a piece of fruit instead of a greasy bag of potato chips. Remember: Health is Wealth!

Maria Morales is a project supervisor for Montefiore Health System’s Office of Community & Population Health.