The perfect sandwich leans on greens, vegetables and protein, with fruit added for variety when desired. This perspective comes from a physician specializing in gastroenterology and hepatology who discusses everyday eating habits. [Citation: Medical expert on nutrition and digestion]
Typical fillings that fit this approach include avocado, tomato and chicken. Chicken supplies lean protein that supports muscle and tissue health, tomatoes bring antioxidants, and avocado offers healthy fats that can help manage cholesterol. Another tasty trio is tuna, mango and avocado. Mango offers antioxidants while tuna provides omega-3 fatty acids known to support heart health and vascular function.
The most problematic sandwiches, from this viewpoint, are those loaded with fat and simple carbohydrates, such as cheese, processed meats and mayonnaise. A balance shift toward whole foods, lean proteins and plenty of vegetables can improve overall nutrition without sacrificing flavor.
There have been corrections to the belief that certain popular options are universally harmful. Shawarma, burgers and pizza can still fit within a balanced diet when portions are sensible and when leaner meats or plant-based alternatives are chosen, accompanied by abundant vegetables and careful cooking methods. The key is avoiding excessive cooking, choosing lean cuts, and prioritizing vegetables as the foundation of meals.
Guidance on planning meals often aligns with the Harvard Healthy Eating Plate model, which emphasizes vegetables and fruits, whole grains, healthy protein sources, and healthy oils while limiting sugar-sweetened beverages and highly processed items. This framework supports flexible, real-world eating without feeling restrictive, allowing for enjoyment and variety while maintaining nutritional balance.