Dr. Alex Jimenez, El Paso's Chiropractor
I hope you have enjoyed our blog posts on various health, nutritional and injury related topics. Please don't hesitate in calling us or myself if you have questions when the need to seek care arises. Call the office or myself. Office 915-850-0900 - Cell 915-540-8444 Great Regards. Dr. J

Sandwich Nutrition and Health: EP Chiropractic Clinic

A typical sandwich from home includes bread – one thick slice of whole wheat, one or two favorite condiments, lunch meat, lettuce, tomato, and pickles. Packing a homemade lunch to work or school is one of the easiest ways to lose and maintain weight. Making a sandwich means the ingredients, calories, and nutrition can be controlled. However, a healthy sandwich can easily exceed calories if not careful. Bread choices and condiments like mayonnaise, dressings, and cheese can change a sandwich’s nutrition and increase calories, fat, and sodium. Calories can be cut with smart nutrition information and a few recommendations.

Sandwich Nutrition and Health: EP Chiropractic Clinic

Sandwich Nutrition Facts and Health Benefits

Sandwich Calories and Nutrition

USDA nutrition information for one sandwich with ham, cheese, and mayonnaise equals 155 grams.

  • Total Calories 361
  • Fat 16.7 grams
  • Sodium 1320 milligrams
  • Carbohydrates 32.5 grams
  • Fiber 2.3 grams
  • Sugars 5.1 grams
  • Protein 19.3 grams

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The calories can vary based on the bread, fillings, and spread used to make it and whether vegetables are added.

Peanut Butter

  • Calories 200 – 300.
  • Peanut butter on white bread.
  • A single serving of peanut butter is two tablespoons.

Peanut Butter and Jelly

  • Calories 350 – 500.
  • Depending on how much peanut butter is used and the type of jelly or jam.

Nutella

  • Calories 300 – 500.
  • A 2-tablespoon serving is 200 calories.

Turkey Sandwich

  • Calories 160 – 500.
  • Depending on the amount of meat added and condiment choices.

Ham

  • Calories less than 200.
  • This is without the cheese.
  • With butter on French bread, it can be 400 calories or more.

Chicken Salad

  • Calories 400 – 600 or more.

Egg Salad

  • Calories 350 for the mayonnaise filling, plus around 150 for the bread.

Egg and Cheese

  • Calories 250 -400 or more.
  • If made on a biscuit or croissant.

Subway

  • 230 to nearly 1000 calories.

Cut Calories

With a few adjustments and healthy swaps, a nutritious and healthy sandwich that is lower in calories but full of flavor can be made.

Low-Calorie Bread

  • Thick, crusty bread, bagels, baguettes, croissants, and hearty rolls can contain fat and calories.
  • Instead, choose a whole grain or bread alternative with additional nutrient benefits like healthy fats or fiber.
  • Consider an open-faced sandwich for heartier bread and keeping the portion to one slice.
  • Make a sandwich without bread and wrap the filling in lettuce or other bread substitutes.

Leaner Fillings

Once a healthy bread is chosen, build the sandwich around a meat or meat-free filling. Get creative and try different choices to find new flavors. Read labels of meat or fish spreads that sound healthy. Many brands may contain protein and beneficial nutrients, but the filling is often combined with other ingredients high in calories. Try for:

  • Deli ham sliced thin.
  • Deli turkey sliced thin.
  • Deli roast beef sliced thin.
  • Deli-style rotisserie chicken breast sliced thin.
  • Look for low-sodium meats.
  • Grilled eggplant.
  • Grilled portobello mushroom.

Nutrient-Rich Vegetables

Pack the sandwich with natural toppings like vegetables. Make a goal to have at least two vegetable servings per sandwich. Nutrient-rich vegetables add flavor and crunch to the sandwich.

  • Iceberg lettuce, spinach, romaine lettuce, or greens.
  • Shredded cabbage.
  • Tomato.
  • Sun-dried tomatoes.
  • Cucumber.
  • Jalapeno peppers.
  • Banana peppers.
  • Green peppers.
  • Plain or grilled onions.
  • Basil leaves.
  • Bean sprouts.

Low-Calorie Condiments

The spread takes up the least space on a sandwich but can contain the most fat. Condiments should be used moderately.

  • Olive oil
  • Butter
  • Aioli
  • Tahini
  • Pesto
  • Salad dressing
  • Jelly
  • Avocado
  • Guacamole
  • Olive tapenade
  • Barbecue sauce
  • Relish
  • Ketchup
  • Dijon mustard
  • Yellow mustard

When first starting, cutting sandwich calories might seem complicated and unfamiliar. Fill the refrigerator with as many healthy choices as possible, get creative, and see what you come up with, as crafting a delicious meal is fun once you get the hang of it.


Body In Balance, Fitness, and Nutrition


References

An, R et al.” Sandwich consumption concerning daily dietary intake and diet quality among U.S. adults, 2003-2012″ Public Health vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008

Sebastian, Rhonda S., et al.” Sandwich Consumption by Adults in the U.S. What We Eat In America, NHANES 2009-2012″ FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), December 2015.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. [Historical Record]: Ham and Cheese.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central [Historical Record]. Whole Wheat Bread.

Zhao Z, Feng Q, Yin Z, et al. Red and processed meat consumption and colorectal cancer risk: a systematic review and meta-analysis. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667

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Professional Scope of Practice *

The information herein on "Sandwich Nutrition and Health: EP Chiropractic Clinic" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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Our Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive, cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, practical strength training, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries.

We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training, and Rehabilitation Systems for all ages.

As an extension to effective rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises, and advanced agility treatment options. We have teamed up with the cities premier doctors, therapists, and trainers to provide high-level competitive athletes the possibilities to push themselves to their highest abilities within our facilities.

We’ve been blessed to use our methods with thousands of El Pasoans over the last three decades allowing us to restore our patients’ health and fitness while implementing researched non-surgical methods and functional wellness programs.

Our programs are natural and use the body’s ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, unwanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living.

With a bit of work, we can achieve optimal health together, no matter the age or disability.

Join us in improving your health for you and your family.

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EL PASO LOCATIONS

East Side: Main Clinic*
11860 Vista Del Sol, Ste 128
Phone: 915-412-6677

Central: Rehabilitation Center
6440 Gateway East, Ste B
Phone: 915-850-0900

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7100 Airport Blvd, Ste. C
Phone: 915-412-6677

Dr. Alex Jimenez DC, MSACP, CIFM, IFMCP, ATN, CCST
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El Paso, TX 79936
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Additional Online Links & Resources (Available 24/7)

  1. Online Appointments or Consultations:  bit.ly/Book-Online-Appointment
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Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

phone: 915-850-0900

Licensed in Texas & New Mexico *

Dr. Alex Jimenez DC, MSACP, CIFM, IFMCP, ATN, CCST
My Digital Business Card

Post Disclaimer

Professional Scope of Practice *

The information herein on "Optimizing Your Wellness | El Paso, Tx (2023)" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card