Is there anything wrong with eating turkey sandwiches everyday?
Turkey sandwiches are a healthy source of protein and contain few calories, making them a great food to eat on a daily basis. But there are some things you should keep in mind when eating these sandwiches. You should watch your portion size and be mindful of high sodium and saturated fat content.
Healthy sources of protein
Turkey sandwiches are an excellent source of protein and essential amino acids. Instead of using lunch meat, opt for fresh sliced turkey instead. This will help you avoid the fat and sodium in deli meat. Limit the amount of meat on your sandwich to two ounces, which will leave room for healthier toppings.
Portion control
Portion control is an important aspect of eating well. Even though the ingredients in a turkey sandwich are relatively healthy on their own, combined, they pack a lot of food into a small space. According to dietitian Susan Macfarlane, a sandwich should have about half proteins, half carbs, and half vegetables.
Saturated fat
If you're watching your diet, it's important to be aware of the saturated fat found in turkey sandwiches. Turkey and cheese sandwiches have less saturated fat than regular sandwiches, and they're also a good choice for the health-conscious. Turkey sandwiches with cheese have a high protein content and are very low in calories, carbohydrates, and fat. They also contain no sugar, which is great news if you're watching your weight.
High sodium
Turkey sandwiches and ham sandwiches seem like healthy foods, but they can be dangerously high in sodium. Too much sodium is a major contributor to heart disease and high blood pressure. You can add hundreds of milligrams of sodium to your sandwich with condiments like pickles.
Saturated fat in deli meat
You can cut down on the saturated fat in deli meat by choosing leaner cuts. However, deli meat can pack hefty calorie punches if you choose it on a sandwich or wrap. If you want to eat deli meat on your sandwich, try to choose white meat turkey and chicken, which have lower fat levels. Regardless of the type of meat you choose, remember to eat meat in moderation and choose fresh meat over processed.
Vitamin B12 deficiency
If you eat a turkey sandwich every day, there is a chance that you could be at risk for a Vitamin B12 deficiency. About six percent of American adults may be deficient in vitamin B12, and it is especially common in older adults. The best way to make sure you get enough of the vitamin is to eat foods rich in it. Turkey is one of the best sources of this vital vitamin.
Liver
Eating turkey sandwiches every day is not necessarily bad for your health, but you should be cautious with the ingredients. Some of them contain saturated fat and high calories, which are not good for your heart. Others contain essential nutrients, such as calcium and vitamin A. Instead, use quality ingredients, and choose toppings sparingly.
High-fructose corn syrup
High-fructose corn syrup (HFCS) is a type of added sugar that is produced from corn. It has the same calories as sugar but is less expensive to produce. It's also more consistent in preserving the flavor of acidic foods. By 2004, it represented 42% of all sweeteners in the U.S. At the time, the average American consumed about 37 grams of fructose daily. This increased to 54.7 grams in 2008, or 10.2% of the average person's daily calories.
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Ike Cella Nutrition Coaching
7891 S 6100 W
West Jordan, UT 84081
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