Are you looking for a healthy and delicious lunch option? A 10 oz Deli Ham on Wheat Sandwich may just be the answer! With 350 calories, this sandwich is not only tasty but also satisfying.

In addition to its calorie count, the Deli Ham on Wheat Sandwich also has a variety of nutritional benefits. Packed with protein, carbohydrates, and fiber, this sandwich is a great way to fuel your body for the rest of the day.

In this article, we'll explore the nutritional content of the Deli Ham on Wheat Sandwich and offer some serving suggestions to make this sandwich even more delicious.

Calorie Count

As mentioned earlier, the Deli Ham on Wheat Sandwich contains 350 calories. But what does this mean for your overall diet? For many people, 350 calories is a reasonable amount for a meal. However, if you're trying to lose weight or maintain a specific caloric intake, it's important to be mindful of your portion sizes and the other foods you consume throughout the day. As with any food, moderation and balance are key to maintaining a healthy diet.

Protein Content

Protein is an essential nutrient that our bodies need to build and repair tissues. The Deli Ham on Wheat Sandwich is a great source of protein, with 24 grams per serving. This protein can help you feel full and satisfied throughout the day, making it easier to resist unhealthy snack cravings. It can also help build and maintain lean muscle mass, which can aid in weight loss and overall health. If you're looking to increase your protein intake, the Deli Ham on Wheat Sandwich is a great option.

Carbohydrate Content

Carbohydrates are an important source of energy for our bodies. The Deli Ham on Wheat Sandwich contains 38 grams of carbohydrates, including 3 grams of fiber. These carbohydrates can provide sustained energy throughout the day, making it a great lunch option for those with physically demanding jobs or active lifestyles. The fiber in the sandwich can also aid in digestion and help you feel fuller for longer periods of time. When consumed in moderation, carbohydrates can be an important part of a balanced diet.

Fat Content

The Deli Ham on Wheat Sandwich contains 10 grams of fat, including 3 grams of saturated fat. While some people may be concerned about the fat content in this sandwich, it's important to remember that not all fats are created equal. Unsaturated fats, such as those found in nuts, seeds, and fish, can actually be beneficial for heart health when consumed in moderation. Saturated and trans fats, on the other hand, should be limited in the diet due to their negative impact on cholesterol levels and overall health.

Sodium Content

One potential downside of the Deli Ham on Wheat Sandwich is its sodium content. With 1,190 milligrams of sodium per serving, this sandwich is considered high in salt. While sodium is an important electrolyte that helps regulate fluid balance in the body, consuming too much sodium can lead to high blood pressure, which increases the risk of heart disease and stroke. If you're watching your sodium intake, be mindful of other salty foods you consume throughout the day and aim to balance your overall diet.

Fiber Content

Fiber is an important nutrient that supports digestive health and can help lower cholesterol levels. The Deli Ham on Wheat Sandwich contains 3 grams of fiber. This fiber can help you feel fuller for longer periods of time, reducing the risk of overeating or snacking on unhealthy foods. It can also aid in digestion and promote regularity. Aim to consume at least 25 grams of fiber per day for optimal health.

Vitamin and Minerals

In addition to its macronutrient content, the Deli Ham on Wheat Sandwich also contains a variety of vitamins and minerals, including iron, vitamin C, vitamin A, and calcium. Iron is an important mineral for blood health, while vitamin C and vitamin A support immune function and eye health, respectively. Calcium is essential for bone health and can help prevent osteoporosis. Eating a variety of nutrient-rich foods, such as the Deli Ham on Wheat Sandwich, can help ensure you're meeting your daily vitamin and mineral needs.

Ingredients

The Deli Ham on Wheat Sandwich typically contains sliced deli ham, whole wheat bread, lettuce, tomato, and mayonnaise. While these ingredients are generally considered healthy, it's important to be mindful of the other foods you consume throughout the day and balance your overall diet. If you're looking to make the sandwich even healthier, consider swapping the mayonnaise for a healthier spread, such as avocado or hummus.

Serving Size

One serving of the Deli Ham on Wheat Sandwich is typically 10 oz or 283 grams. While this serving size may be suitable for some, others may need more or less depending on their individual caloric needs and activity level. To ensure you're consuming an appropriate amount of calories and nutrients, work with a healthcare provider or registered dietitian to develop a personalized eating plan.

Serving Suggestions

While the Deli Ham on Wheat Sandwich is delicious on its own, there are many ways to customize it to your liking. Consider adding avocado, cucumber, or sprouts for extra flavor and nutrients. You could also swap the whole wheat bread for a different type of bread, such as sourdough or rye, for a different flavor profile. Finally, consider pairing the sandwich with a side of fresh fruit or vegetables for a complete and balanced meal. By experimenting with different flavor combinations and serving suggestions, you can make the Deli Ham on Wheat Sandwich a satisfying staple in your healthy eating plan.