- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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Sept. 9, 2010
Healthy sandwich makeover
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
It's autumn and if you're like me you're looking for ideas to jazz up back-to-school lunches for your kids — or for yourself. Instead of succumbing to cafeteria fare, how about resurrecting the sandwich? If your idea of a healthy sandwich is a slice of meat between two slices of bread — you can do better! To help inspire you, I teamed up with other dietitians and chefs and put together ideas for remaking the simple turkey sandwich.
To build your healthy sandwich, choose one or more from the following:
- Turkey: Roasted, sliced, diced, shaved, shredded — or substitute any lean protein
- Whole grain: Sliced bread, bun, roll, tortilla, pita, ciabatta, baguette, focaccia, naan, English muffin, bagel, flat bread, cracker
- Spread or relish: Mustard (regular, hot or sweet), low-fat mayonnaise, cranberry relish or other fruit spread, hummus, honey, pesto, peanut butter, salsa, low-fat refried beans, BBQ sauce
- Toppings: Lettuce, tomatoes, avocado, peppers (sweet, hot or spicy), celery, radishes, cucumbers, herbs, apple, pear, grapes, raisins, chopped nuts
- Preparation method: Traditional (layered), toasted, grilled or panini style, roll or wrap, stuffed, open-faced, salad-filled
In addition to your healthy sandwich, be sure to stuff your sack with veggies and fruit to munch, and a healthy beverage to sip.
A healthy sandwich doesn't have to be boring. Get creative and make those sandwiches healthier and more interesting! What are your suggestions for sandwich makeovers?
- Jennifer
8 comments posted
January 24, 2013 1:55 p.m.
Anyone have recipies for using romaine lettuce instead of bread for a sandwich?
- Dawn
June 6, 2012 10:06 a.m.
Now all I read is how wheat is bad for you! What do you use to replace wheat bread for a healthy sandwich?
- Dawna
February 1, 2011 9:28 a.m.
I like the idea of different combinations for sandwiches. I eat them a lot, and it gets boring to eat the same thing everyday. The blog gave me new an idea about spreading’s to use, as well as different ways to prepare it instead of the traditional way. Also, the blog allowed me to see different toppings that I would never have thought of such as pears and herbs. Also, the blog was very organizational and easy to read by the use of bulletin points. The idea about promoting a healthy food in many different combinations is a good idea.
- Sarah
October 2, 2010 6:56 a.m.
Nice ideas, but peanut butter is not allowed at just about any school in North America!
- Dave
September 15, 2010 3:38 p.m.
Bob - thank you for your question about processed meats. Although there is no "official" definition of the term "processed" let's agree that these are meats (or poultry or fish) that are in their freshest form, cooked (preferably at home), and have the least amount of added ingredients. So you're right, cold cuts would probably NOT be considered the best - on the other hand, a turkey/chicken breast/roasted meat would be considered a more healthy. Bill and JN - I like your suggestions for trying "meatless" alternatives like peanut butter (try "natural-style"), tofu and hummus. Keep the ideas coming!
- your blog host Jennifer
September 14, 2010 6:47 p.m.
I use bread made from sprouted wheat flour. It is lower in carbohydrates and sodium. I like to use spinach in place of lettuce. Another combo I like is peanut butter and cheese with all the regular trimmings. This makes a good meatless meal.
- Bill
September 14, 2010 4:08 p.m.
I was under the impression that all processed meat, cold cuts (i.e. ham, bologna, pastrami ) was not good for you? Where does turkey fit into this? I have not heard what processed meats are good and which are not good for a healthy diet?
- bob
September 10, 2010 2:42 p.m.
We like thinly sliced baked tofu as our protein. (But yes, there are several steps to pressing/marinating/baking it yourself at home to save money.) Pre-baked/seasoned varieties are also available at the store. We also enjoy homemade hummus. This is very fast to make in the blender. And the tahini paste is the most "complex" ingredient, but can easily be found in the grocery's kosher or "ethnic" food aisle. Lastly, we garnish the sandwich up with sliced roasted red bell or poblano peppers from a jar. And we like to add a little horseradish to our mayo. I know--all of this sounds weird and complex, but we now prep all of this very quickly!
- JM
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