Systematically add one or more types of vegetables to your sandwiches to easily increase plant-based intake, while enjoying them without guilt using the bread of your choice.

noli's read

The idea of adding vegetables to a simple dish like a sandwich is an excellent, practical strategy for meeting our wellness goals. USDA dietary guidelines (consensus recommendations) suggest filling half of our plate with fruits and vegetables, and incorporating them directly into a sandwich greatly facilitates this habit. A systematic review published in the journal *Nutrients* in 2020 confirms that increasing the variety and volume of vegetables promotes natural satiety and harmonious digestion due to fiber. Regarding bread, the choice not to hollow it out to reduce calories is entirely consistent. A large observational study published in *The Lancet Public Health* in 2018 indicates that moderate carbohydrate consumption is associated with better longevity compared to extreme restrictions. Prioritizing the addition of nutrients rather than the restriction of pleasure foods supports a calm relationship with food.

the sources

1. 1Stewart TM, Williamson DA, White MA 2002
2. 2Neumark-Sztainer D et al. 2007