Sandwich in Moderation

“Everything in moderation.” I’m sure you’ve heard the phrase, but in practice what does it mean? For me and my life, it means eat and living healthfully most of time. I indulge occasionally. For example, I am currently treating myself to some Panera Bread. I ate a light lunch (funi cabbage salad-recipe to come later), so I can indulge this evening. My favorite item at Panera is the Mediterranean Veggie Sandwich. Sure, the sandwich has a few questionable ingredients (stabilizers, etc.), but I don’t eat it everyday (or even every month).

  • Reasons, I like it- a decent amount of healthy veggies (lettuce, cucumbers, peppers, and tomatoes) perfectly sandwiched between savory tomato basil bread with cilantro jalapeno hummus.
  • Reason to enjoy in moderation= 94 grams of carbs and 1430mg of sodium is high.

So..what’s a girl to do? Enjoy half the sandwich with a side of salad. This way I can still enjoy the  yummy sandwich, while still being health conscious. Yummy sandwiches for dinner, once in awhile. Balance is key. Maybe tomorrow, I’ll enjoy some cake in moderation (along with lots of veggies, fruits, nuts, and grains) – who knows what tomorrow brings?

Note: Recent studies and articles have claimed that eating “everything in moderation is killing people.” These are referring to studies in which the people still ate a significant amounts of junk food. Consuming soda, chips, and other snacks in large amounts means that you have less room in your stomach to eat healthy foods- fruits, vegetables, nuts, legumes, and lean proteins. By including copious amounts of junk food in your diet, you are leaving out necessary nutrients and the health benefits of whole foods. Focus first on eating whole foods and meals, then enjoy junk foods in moderation. #sandwichinmoderation


Published by

Kean Nutrition

Registered Dietitian Nutritionist Emily’s passion for nutrition began in middle school along with the interest of vegetarianism. Originally from Pennsylvania, Emily Kean earned a Nutrition and Food Science with an emphasis in Dietetics from Georgia Southern University in Statesboro, GA. Kean completed her MBA at Dominican University in River Forest, IL while simultaneously completing the requirements for a dietetic internship. In her free time, Emily enjoys running and counseling runners in the Chicago Area. Combining healthy eating and running is passion of mine. Join me on this journey!

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