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School Lunches - Healthy Sandwiches Made Easy

Updated: Nov 3, 2023

There are so many possibilities when it comes to creating delicious sandwich options that your children will look forward to eating.

Have a variety of whole grain bread on hand.

Keep your children interested by getting creative when choosing ingredients for sandwiches. Even by just changing the type of bread the resulting sandwiches can be unique and limitless. There are lots of whole grain options out there from multigrain sandwich breads, bagels and croissants to mouth-watering flatbreads such as pitas, naan and tortillas. Keeping three different kinds of breads in your freezer, will enable you to mix things up a bit, even if the insides of the sandwich are similar ingredients. Fiber is important for gut health and it keeps you full longer, so try and choose breads that have at least 2g of fiber per serving.

Presentation of food is as important for kids as it is for adults. So try making a sandwich that is not only nutritious and delicious but also pleasant to the eye and enticing to eat. One option is to use a cookie cutter to make fun shaped sandwiches. Show your love by using a heart instead of just a regular shaped sandwich.

Ideas for healthy ingredients to put in your sandwiches There are so many options when it comes to healthy ingredients to make sandwiches out of. Proteins are a great option and using leftover dinner meats from the night before, helps to keep things interesting and different for the kids to eat. While many people might lean towards filling sandwiches with processed meats like ham, fresh cooked at home meat, is a much healthier option if possible.

Other alternatives could be deviled eggs, canned light tuna or even tofu.

Spreads can add additional flavour Not only do spreads add moisture to sandwiches they also add a different flavour to them as well. Think of using alternatives to mayonnaise. You will find that hummus, guacamole, ricotta cheese, tofu spread and tzatziki can easily add a healthy, extra zest to any sandwich.

Additional ingredients to add to sandwiches - fruit & vegetables As parents we are continually looking for ways to add fruits and vegetables into our children's diets. Here are some of our favorite combinations below.

1. Wowbutter and banana 2. Chicken, mangoes and avocados 3. Turkey, apples and cheddar 4. Chopped egg and celery 5. Tuna and olives 6. Grilled veggies and brie 7. Cheddar and apples 8. Dill, labneh and cucumber 9. Hummus and red peppers 10. Mozzarella basil and tomato

By having a range of textures and flavours and making the presentation unique, you will find that the key to a perfect sandwich is balance!

If you are looking for additional support with recipes or health eating, reach out to your EFAP. We can connect you to a Registered Dietician that can assist you. We're here to help.


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