Many people assume a salad is automatically the healthier lunch choice over a sandwich, but experts say that is not true. According to verywellhealth.com, neither option is inherently better than the other, it depends entirely on what ingredients go into it.
A salad packed with vegetables, healthy fats and lean protein can deliver nutrients and fiber that leave you full and energized. But several common habits can undercut that value, including pouring on heavy, calorie-dense dressing, loading up on high-calorie extras like bacon bits or croutons, and overdoing add-ins such as dried fruit, cheese and nuts. A salad made of little more than iceberg lettuce and a few tomatoes or carrots also will not sustain your energy through the day without a source of lean protein like chicken, tofu, salmon, tuna, a boiled egg or low-fat cheese. Fast food salads are another trap, since many swap vegetables for unhealthy extras like fatty dressings and croutons.
What makes a sandwich unhealthy
Sandwiches can go either way too, depending on what you build them with. Common mistakes include using low-fiber bread such as refined white bread, skipping vegetables, choosing processed meats like sausage and ham that tend to be high in sodium, oversizing the sandwich until it becomes a calorie overload, and adding too many ingredients with added sugar.
How to build a healthier salad
Swap croutons for beans, lentils or quinoa to add texture and protein. Include a wide variety of colorful vegetables for more nutrients. Rethink the dressing, a simple mix of olive oil and balsamic vinegar works well, or a Greek yogurt based dressing. Add healthy fats like avocado, nuts or seeds, but keep it to no more than a tablespoon of nuts or seeds, or half an avocado. Choose darker greens such as romaine or spinach over iceberg lettuce, since they carry more nutrients, and top with lean protein like chicken, boiled eggs, salmon or tuna.
How to build a healthier sandwich
Use high-fiber bread such as whole grain. Pick lean protein like chicken, tuna or turkey. Swap cheese for avocado to boost healthy fats, and add favorite vegetables such as greens, red pepper or tomato slices. Choose sauces carefully, hummus, mustard, mashed avocado or a Greek yogurt spread are nutritious and tasty.
Whichever you choose, the source notes not to forget the side dish and drink. Vegetables, fresh fruit or a mozzarella stick are better choices than favorites like potato chips.
