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