Sandwich and Light Snacking Guide

     The sandwich portion of this post comes from the May 2009 issue of Men's Health that I happened to read while seated in a waiting room.  The healthy snacking information comes from a recently posted article on bodybuilding.com.  Sources are at the bottom if you wish to check out the details.


The Art of a Healthy Sandwich:
     Condiments from Best to Worst - Hummus, Honey Mustard, Guacamole, Dijon Mustard, Pesto, Miracle
          Whip, Italian Dressing, Ranch Dressing, Mayonesse
     Meat (1oz slice) Best to Worst -  Turkey, Roast Beef, Honey Ham, Beef Pastrami, Salami, Bologna,
          Mortadella
     Cheese (1oz slice) Best to Worst - Fresh Mozzarella, Swiss, Sharp Cheddar, Provolone, Pepper Jack,
          American
Reasons:  Read Full Article (Link Below)

Easy Lunches and Healthy Snacks:
1. Chicken Wrap with a Whole-Wheat Tortilla
2. Dried Fruit, Pretzel, Almond, Pecan, Sunflower Seed = Trail Mix
3. Homemade Protein Peanut Butter Balls - "Mix 2 scoops of protein powder, ½ cup peanut butter, 1 cup of dry  
     oats, and ¼ cup dried cranberries. Once a sticky mixture is formed (note that you may need to add a small 
     amount of water to moisten), form into balls."
4. Beef Jerky and an Orange
5. Peanut Butter and Banana Roll-Ups (in whole-wheat Pita or Tortilla)
6. Protein Pancakes

7. Mexican Tuna - "Tuna is always a great grab-and-go protein source. Make good use of it in your quest 

     for lean mass. To prepare this muscle-building snack, open and drain a can of tuna. Combine with ¼ cup        salsa, ½ cup kernel corn, and chopped mushrooms, peppers, and carrots."

8. Apple with Low-Fat Cheese  

9. Protein Shake with Raw Oats 

10. Canned Salmon with Whole-Wheat Crackers

11. Cottage Cheese with Canned Fruit

12. A Protein Bar 

 Source Info:

Men's Health, May 2009 (link)

Bodybuilding.com Article (link)