A basic ham and turkey sandwich is a filling, relatively low-calorie lunch option. It's also an easy-to-make classic that -- depending on how it's made -- can be as simple or as creative as you like.
A plain ham and turkey sandwich made with 1 1/2 oz. of deli turkey, 1 and 1/2 oz. of deli turkey and 2 slices of white or whole wheat bread contains 235 calories. The bread accounts for 130 calories, the ham and turkey each account for 50.
A 1-oz. slice of Provolone, cheddar, Monterey Jack, pepper jack or Swiss cheese will add approximately 110 to 120 calories to your sandwich. Mozzarella will add about 85 calories, and American cheese will add about 90. Mayonnaise-based sauces and dressings contain about 100 calories per 1-oz. serving. Mustard contains about 10 calories per oz.
Skipping mayonnaise-based dressings and sauces will save you about 100 calories per tbsp., as well as 7 g of saturated fat. Using whole wheat bread and topping your sandwich with vegetables such as lettuce, tomatoes, cucumbers and peppers will add fiber and important vitamins and minerals, such as potassium, calcium, vitamin A, vitamin C and magnesium.
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Jessica Martinez is a freelance writer from Clayton, North Carolina. As a homeschooling mom, she enjoys writing about education, child development and family issues. Martinez also enjoys researching and writing about subjects she loves: history, art, interior design, gardening and travel.