A few simple tweaks can turn a quick lunch into something that fuels you all day without extra calories.

Health

Kumkum Modwel, MD, on making a healthy sandwich: “Vegetables add fiber, crunch and nutrients without a lot of calories”

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Update: Nov 29th, 2025 18:11 EST

If you’re anything like me, you’ll agree that a sandwich can be a lifesaver on a busy day. But it can just as easily become a sodium-heavy, high-calorie meal if you’re not paying attention.

Kumkum Modwel, MD, of Hartford HealthCare Medical Group, recently outlined practical ways to upgrade a classic lunch without losing the speed or convenience that makes sandwiches so popular. Her guidance offers a smart roadmap for anyone trying to eat better without sacrificing flavor. So let’s see what she’s suggesting…

Top tips for healthy sandwich making

Start with fiber-rich bread for lasting energy

Many people default to white bread, but Dr. Modwel points out that whole grain or sprouted breads deliver far more fiber, supporting digestion and helping you stay full. They also provide steadier energy, a contrast to the quick spikes and crashes that come with refined grains.

Whole wheat wraps, pumpernickel or sprouted loaves are simple swaps that immediately improve the nutritional value.

Kumkum Modwel, MD, on making a healthy sandwich: “Vegetables add fiber, crunch and nutrients without a lot of calories” — Adventurous sandwiches aren't always the healthiestAI generated

Limit processed meats and make room for plants

Deli meats are reliable and tasty, but they bring added sodium and preservatives. Dr. Modwel notes that while they don’t have to disappear entirely, they shouldn’t be relied upon every day.

Lean proteins like grilled chicken, tuna or even hummus bring balance. She also stresses that veggies can’t be ignored.

“Vegetables add fiber, crunch and nutrients without a lot of calories, They make your sandwich more filling, and bring tons of flavor, too.”

Choose lighter condiments and keep cheese in check

Spreads can quietly drive up calories. Mustard, avocado and hummus offer satisfying flavor with fewer hidden fats and sugars. Cheese, meanwhile, should be treated as a supporting player – one slice of a sharp variety is usually enough.

Manage portion size

Oversized sandwiches are common in restaurants, where portions can double what most people need. “That can mean way more calories, sodium and fat than you realize,” Dr. Modwel says.

She recommends sticking to modest servings or pairing half a sandwich with soup or a salad.

As she puts it, the goal isn’t perfection, it’s balance. A handful of smart choices can turn a basic sandwich into a healthier staple. Right, I’m off to update my shopping list.