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Smart Sandwich Stacking

4 Easy Cancer-Slowing Tips for Your Go-To Meal

Everybody loves a good sandwich – they’re easy to make, easy to take wherever you go and you can put practically anything on them. Here’s how to construct the perfect cancer-fighting sandwich in four easy steps.

STEP 1:  Choose whole grain breads

Whole grains products are rich in fiber, minerals and vitamins.  They also contain phytochemicals that laboratory studies have shown have the potential to stimulate the immune system, to prevent cancer from forming and even to slow the growth rate of cancer cells.

When choosing whole grain products, make sure the word “whole” is on the label. Multi-grain, seven-grain and bran breads are not necessarily whole-grain products.

(You can also skip the bread completely and simply wrap your sandwich in lettuce)

STEP 2:  Pile on a healthy protein

Protein keeps your body functioning and is also needed for growth and repair.

Ideas for healthy proteins include nitrate-free deli meats, low fat cheeses, grilled chicken, homemade tuna, shrimp or egg salad, hummus, natural almond or peanut butter…. the possibilities are endless.

STEP 3:  Add a healthy fat

Research has shown that it’s not necessarily the amount of fat we eat but rather the type of fat we eat that’s important to our health.  Look to add unsaturated fats like natural nut butters, olives and avocados to your sandwiches.  Canola oil or olive oil are also good options.  You can add a few of your favorite seasonings like basil, thyme and oregano to the oil to make a tasty sandwich dressing.

STEP 4:  Add some color

Adding vegetables and fruit to your sandwich creation will not only add crunch or texture to it, but they add a variety of vitamins and nutrients that can help lower your cancer risk.

Try replacing iceberg lettuce with kale, spinach or arugula.  Thinly sliced cucumbers or red peppers, raw or roasted, are also a delicious addition.  Even fruits, fresh or grilled, like peaches, mangoes and apples or berry spreads can add a delicious sweetness to your sandwich.

 

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Did you know that

  • 33% of Americans who eat sandwiches credit their mom with teaching them how to make them.
  • 74% of people cut their sandwich before eating it, either on the diagonal (60%) or down the middle (38%).
  • 61% choose mayo over mustard as their condiment of choice.
  • 52% prefer to spread the mayo on both sides of the bread and 33% like it on only one side.

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