With the return of the beautiful summer days, what could be more pleasant than to eat in a sandwich to eat outside, at lunchtime? But in this case, is it possible to reconcile pleasure break and food balance? Dr. Jean-Michel Cohen, a nutritionist doctor, answers.
The specialist rehabilitates the sandwich, as a balanced dish
In a video shared on his Instagram account, the nutritionist intends to rehabilitate the sandwich: “If I eat a sandwich with an apple, I finally made a very balanced meal”.
Jean-Michel Cohen is tired of seeing this classic of the lunch break unjustly demonized. “”Legends have a hard life“He explains.”Everyone will tell you that the sandwich is a prohibited product. Because people only look at bread. “
He then details the commandments for a good healthy and balanced sandwich.
Indeed,
It all starts with the right bread
The basis of a healthy sandwich is bread … but not all of them are equal. Alexandra Murcier, dietitian-nutritionist, interviewed in a previous article on the subject, advises “Choose the right bread: the full preferred or buckwheat to limit the glycemic index and avoid white bread or crumb breads which have a very high glycemic index “. Thus, choosing a bread rich in fiber and low GI helps prevent blood sugar peaks and hold longer without cravings.
Another important point, the amount of bread. Dr. Cohen shows the example of a tradition of 80 g tradition. “”The quality of a sandwich will depend on three things: one, the amount of bread you put and the nature of the bread “ he recalls.
Less fat, more good choices
The second pillar to succeed in your sandwich is the management of fat. No question of completely eliminating mayonnaise or olive oil, but of dosing them intelligently. “”The amount of fat that you put inside, I try to have 15 g “specifies Dr Cohen.
The objective: to balance the contributions without saturating the sandwich of superfluous calories. Good fats are welcome, especially if they come from avocado, salmon or a drizzle of olive oil. You just have to avoid excess and bet on quality rather than quantity.
What about proteins? The doctor recommends personalization.
“”I try to favor the proteins that make me happy, but I put the quantity depending on whether I am on a diet or not“. We can thus adapt according to his needs of the moment.
Good associations to adopt the sandwich
A balanced sandwich is not just a matter of bread or fat. You also have to vary the ingredients to cover all nutritional needs.
On the protein side, we often think of turkey or ham, but chickpeas, lenses or beans can also perfectly play this role. Just like eggs, salmon, grilled chicken or fresh cheeses.
On the vegetable side, we put on crunchy foods and rich in fiber: cucumber, radish, pepper, grated carrots … So many options that add taste, texture and health benefits to the bite.
Result ? A satisfied, balanced and much smarter meal than a prepared dish or a bland salad. And above all, a pleasure that should no longer be criticized, even in summer!