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Your McMurray Nutrition

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5 easy steps to a healthier sandwich:

1. Switch to whole grain bread. 
Not only do whole grains have more flavor, they are packed with fibre, blood sugar stabilizing complex carbohydrates, and cancer preventing anti-oxidants.

2. Replace mayonnaise and butter.  
Instead of using a fattening spread, try mashing or slicing avocado onto your sandwich.  Avocado is creamy, mild and loaded with heart healthy fats. Using plain yogurt is an excellent way to replace mayo in a tuna or salmon sandwich.

3. Fill up on veggies.
Adding lettuce, tomato, bell peppers, cucumber, sprouts,  and onions to your sandwich will not only add crunch and flavor, it will increase your daily intake of fresh vegetables and disease preventing phytonutrients.

4. Use lean unprocessed meats.
Processed meats such as bologna and bacon are often made with low quality by-products and include harmful substances such as nitrates and nitrites.  Using salmon, tuna, or chicken breast provides lean protein that is low in saturated fats. Rotisserie chickens from the  grocery are a great choice, just make sure you remove the skin as it is high in fat and sodium.

5. Choose low fat cheese.
While cheese contains bone healthy protein, calcium, and phosphorus, it can also be high in artery clogging saturated fats.  In addition to full fat regular cheese, many varieties such as mozzarella, cheddar and swiss offer low fat alternatives.  Another solution is using aged cheeses. They are much stronger in flavor so you don’t need to use as much. 

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