Healthy sandwich ideas

08 March 2014

Sandwiches are the basis of any lunchbox and an easy solution for moms who must supply packed lunches every day. Bread is not a no-no when your child is on a healthy eating plan. Sandwiches can be a complete, nutritious and healthy meal provided you make the right choices.

Here are a few suggestions:

Instead of white bread or white rolls use:

  • Low-GI brown bread
  • Rye bread
  • Pumpernickel bread
  • Dark health bread or rolls with seeds

Instead of full-fat margarine or butter use:

  • Low-fat margarine
  • Fat-free or low-fat cottage cheese
  • Mashed avocado
  • Unsweetened peanut butter mixed with cottage cheese

Instead of high-fat and sugary fillings use:

  • Thinly sliced cucumber and tomato
  • Low fat cheese, such as mozzarella and Edam
  • Crumbly cottage cheese and tuna
  • Lean cold meats, such as ham, chicken and turkey
  • Shredded smoked chicken with a little low-oil mayonnaise and lettuce leaves
  • Thinly sliced hard-boiled egg

- Arina du Plessis

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