Great Harvest Bread
Real Food. Real People.


Fresh and Nutritious Whole Wheat Ham Sandwich

Summer fresh wheat bread sandwiches are convenient for school and office lunches or a quick bite at home. A ham sandwich with lettuce on whole-wheat bread has nutritional benefits and is the perfect choice for your healthy lifestyle.

Nutrients and Calories

A ham sandwich with two slices of whole wheat bread, two slices of ham and one leaf of iceberg lettuce contains approximately 220 calories. It has 17 grams of protein, 25 grams of total carbohydrates and 6 grams of fat. Two grams are saturated fat (around 8 percent of the daily maximum value for a healthy adult on a 2,000-calorie diet). A sandwich made with mayonnaise or spread may be higher in calories and fat.

Dietary Fiber and Healthy Whole Grains

A whole wheat ham sandwich provides two servings of whole grains and 4 grams of dietary fiber. People who eat whole grains have a lower risk of heart disease. The Department of Health and Human Services suggests at least half of your grains come from whole grains instead of refined. Whole wheat bread, pasta, oatmeal, brown rice, and barley, contain whole grains and are higher in fiber than refined grains, such as white bread, pasta, and rice. Other benefits include:
  • Reduced risk of cardiac diseases by lowering cholesterol levels and blood pressure
  • Reduced risk of colorectal cancer
  • Reduced risk of stroke, Type 2 Diabetes, asthma, and other inflammatory diseases
  • Reduced blood glucose in people with diabetes
  • Better digestion, preventing constipation, diarrhea, and abdominal pain
  • Improved weight loss & control
  • Healthier blood pressure levels
  • Less gum disease and tooth loss
  • Lower cholesterol that leads to heart disease
  • Increased satiation, making you feel fuller by eating less
  • Deliver calcium, in some cases, which strengthen bones
  • Some also contain Vitamin C, which boosts your immune system
  • Good source of B Vitamins, which help regulate metabolism
  • Deliver essential minerals, including iron to prevent anemia and circulate oxygen throughout your body, magnesium for bones, selenium to protect against oxidation, and zinc for your immune system
  • Contain Resistant Starch, burning more fat, increasing your satiation hormones, regulating insulin, and lowering cholesterol and blood sugar levels
  • Longer life, and we all want that
  • And they taste delicious!

Vitamins and Minerals

A ham sandwich on enriched whole-wheat bread supplies 2 milligrams of iron and 2 milligrams of zinc. The sandwich provides 67 milligrams of calcium; Calcium is a necessary mineral for building healthy bones. To increase the calcium content of your sandwich add cheese. The sandwich is a good source of thiamin, niacin, riboflavin and folic acid. Summer is a sandwich season, and a whole wheat ham sandwich is a delicious and nutritious dietary choice.

For Whole Grain Bakery in Brighton, MA

For the best summer fresh bread and baked goods in Brighton, like Honey Whole Wheat, call 617-928-1162 or come by Great Harvest Bread Co. in Brighton today! Our grains are milled fresh daily to provide you the best whole grain bread and baked goodies you can find.
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