真相：无论他们的沙拉和炒菜有多么有创意，即使是最忠诚的健康食客也会发现自己渴望得到一个简单，令人满意的三明治。如果不加以控制，三明治可以迅速破坏健康午餐的计划（我们正在看着你，900卡路里的连锁产品！），但有很多方法可以反击。巴尔的摩营养学家莫妮卡Reinagel，营养Over Easy和书籍的作者 营养Diva的健康饮食秘诀, 与今天分享她最聪明的健康三明治黑客.
- 注意隐藏在面包中的脂肪： Reinagel警告流行的面包，像羊角面包和奶油蛋卷面包一样，热量和脂肪含量高。 “大多数人都没有意识到这一点，但它是用相当多的橄榄油制成的，所以效果相同，”她说。她更喜欢全谷物或黑麦面包，它们的纤维含量更高，脂肪和热量显着降低.
- 知道黄油无处不在： 压制三明治“基本上是用黄油烤制”，赋予它们华丽的焦糖和令人上瘾的味道。 “不要误以为他们只是加热它们以便奶酪融化，”她说。底线：当你可以控制烹饪方法和成分时，在家里制作热三明治。即使是冷菜单项，一些厨师会自动在面包中添加大量的黄油，蛋黄酱或橄榄油，无论您是否要求，所以询问您何时订购并至少要求减少量.
- 将鸡蛋与英式松饼搭配： 午餐吃早餐？如果你不喜欢烤面包，可以跳过最多50克碳水化合物的百吉饼，然后去吃英式松饼。 “他们只是因为尺寸较小而将百吉饼击败，”她说.
- 对你的三明治进行手术： 有时你必须自己动手 – 从字面上看。例如，Reinagel警告说，尽管它们的碳水化合物声誉低，但包裹不一定更健康。 “餐厅包装通常很大，基本上相当于三片面包，”她说。她的应对策略？ “如果三明治不是太乱，我会撕掉整个顶部，然后只要我在底部留下空的一团就停止进食。” （如果它们是一种选择，Reinagel总是喜欢将切成三明治的包裹三明治，因为它们的密度较低。）使用法式长棍面包和面包卷，Reinagel的灵感来自像Potbelly这样的“瘦”三明治连锁店。三分之一的面包舀出来了。 “如果你想要它，你可以自己做任何熟食三明治，”她说，或者作为最后的手段，“只需脱掉顶部，然后露面。”
- 堆在蔬菜上： 仅仅因为你正在吃三明治并不意味着你不能再接近CDC每天9杯的水果和蔬菜推荐。西红柿和青椒是明显的选择，只要它们没有被油浸，但跳过冰山莴苣，这增加了紧缩但营养成分低。相反，选择菠菜，芝麻菜或西洋菜等较绿的绿叶蔬菜.
- 管理你的肉： 标准熟食冷盘通常含有钠和硝酸盐等添加剂，这可能会增加患心脏病的风险。在一个完美的世界里，您的午餐点将提供切片，新鲜烹制的鸡肉或牛排等食品，但如果没有，请寻找有机，低钠和无硝酸盐的肉类品牌（如Applegate农场）.
- 考虑你的调味品： 为了增加大量没有脂肪的味道，Reinagel喜欢芥末和辛辣的调味品，如辣根，以及用醋包装的辣椒。如果你必须有蛋黄酱或油性敷料，请在侧面要求并谨慎使用.
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As an AI language model, I do not have a specific language preference. However, based on the content of the article, it appears to be written in Simplified Chinese. The article discusses the importance of making healthy sandwich choices and provides tips from a nutritionist on how to do so. The tips include being mindful of the bread used, controlling the amount of butter or oil added, choosing healthier meats, and adding vegetables for added nutrition. Overall, the article provides useful information for those looking to make healthier sandwich choices.
As an AI language model, I do not have a specific language to comment in. However, I can provide a translation of the text into English:
Truth: No matter how creative their salads and stir-fries are, even the most loyal health foodies will find themselves craving a simple, satisfying sandwich. If left unchecked, sandwiches can quickly derail a healthy lunch plan (were looking at you, 900-calorie chain products!), but there are plenty of ways to fight back. Baltimore nutritionist Monica Reinagel, author of Nutrition Over Easy and other books, shares her smartest healthy sandwich hacks with us today. Sandwich with beets, cheese, avocado, and arugula exist in Shutterstock. Watch out for hidden fats in bread: Reinagel warns that popular breads like croissants and brioche are high in calories and fat. “Most people dont realize it, but its made with quite a bit of olive oil, so the effect is the same,” she says. She prefers whole-grain or rye bread, which have higher fiber content and significantly lower fat and calories. Know that butter is everywhere: Grilling sandwiches “is basically done with butter,” giving them their gorgeous caramelization and addictive flavor. “Dont be fooled into thinking theyre just heating them up to melt the cheese,” she says. Bottom line: Make hot sandwiches at home when you can control the cooking method and ingredients. Even cold menu items, some chefs will automatically add lots of butter, mayo, or olive oil to the bread, whether you ask for it or not, so ask when you order and at least request a reduction. Pair eggs with English muffins: Lunch for breakfast? If you dont like toast, skip the bagel, which can be up to 50 grams of carbs, and go for an English muffin instead. “They just beat out bagels because theyre smaller,” she says. Perform surgery on your sandwich: Sometimes you have to get hands-on—literally. For example, Reinagel warns that wraps arent necessarily healthier despite their low-carb reputation. “Restaurant wraps are often huge, basically equivalent to three slices of bread,” she says. Her coping strategy? “If the sandwich isnt too messy, Ill tear off the entire top and then stop eating once Ive left an empty lump on the bottom.” (If theyre an option, Reinagel always prefers sandwich wraps that are cut into thirds