The ACT Nutrition Support Service - ACTNSS » Nutrition Info Hub » 1-2-3 Steps to a healthy sandwich

1-2-3 Steps to a healthy sandwich

The ACT Nutrition Support Service - ACTNSS » Nutrition Info Hub » 1-2-3 Steps to a healthy sandwich

1-2-3 Steps to a healthy sandwich

1) Choose your bread

Best choices: wholegrain, multigrain, wholemeal or try:

  •  Soy & linseed
  •  Sourdough
  •  Rye, pumpernickel
  •  White with added fibre
  • Fruit breads
  • Wraps, tortillas, mountain bread
  • Grainy crisp breads

 

2) Pick your spread

Use polyunsaturated or monounsaturated margarines sparingly or try:

  • Hummus
  • Reduced-fat mayonnaise
  • Reduced-fat cream cheese or spread
  • Cottage or ricotta cheese
  • Mashed avocado or cooked pumpkin
  • Chutney, relish or salsa

 

3) Find your fillings
  • All vegetables, washed, raw or cooked
  • Canned fish, baked beans or other beans
  • Avocado, reduced-fat cheese or egg
  • Cold lean meat or reduced-fat luncheon meats
  • All fruit, fresh, canned or dried

 

Be creative and try a variety of different combinations:

- Chicken, avocado, lettuce, cucumber and reduced-fat cream cheese

- Egg, grated carrot, lettuce, cucumber and hummus

- Tuna, corn, lettuce and reduced-fat mayonnaise

- Lean roast beef, lettuce, tomato, reduced fat cheese and relish

 

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