Sandwiches: Make Them Interesting!

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Sandwiches: Make Them Interesting!
Building the same old sandwich can get boring. Here are a number of ways to help make your next one a hit—and healthier.
BY CHERYL TALLMAN

DepositPhoto
Building a more interesting (and healthier) sandwich is really simple.

“ When adding cheese to a sandwich that already has protein, use half the amount of protein for the serving.”

Let’s face it, kids get bored with sandwiches fast. We have some awesome tips to make school lunches a little more exciting. Here are four must-have building blocks for making the perfect sandwich and eight simple ideas to make things interesting.

How to Build a Healthy Sandwich

GRAINS

Select whole grain bread, sliced, pita, English muffin or tortilla. The fiber in whole grain bread will keep you full longer. The first ingredient on the bread label must say "whole grain."

PROTEINS

Choose lean proteins. A serving of protein is about the size of a deck of cards (adult) or half a deck of cards (child).

Meats: Turkey, chicken, ham, pork, roast beef.

Vegetarian: Hummus, peanut butter, cream cheese.

Salads: Tuna salad, salmon salad, chicken salad, egg salad.

Leftover cooked meats make tasty sandwiches and contain less salt than deli meats.

VEGETABLES & FRUITS

Fruits and veggies add texture, flavor and nutrition. Apples, bananas, bean sprouts, coleslaw, cucumbers, dried fruits, lettuce, mangoes, onions, pears, peppers and tomatoes can be added to a variety of sandwiches.

DAIRY

Choose low-fat cheeses. When adding cheese to a sandwich that already has protein, use half the amount of protein for the serving. Try spreadable cheese instead of mayo.

Simple Sandwich Ideas (made on whole grain bread)

1. Cheddar Cheese and Sliced Apples

2. Salami, Mozzarella, Roasted Peppers with Italian Dressing

3. Peanut Butter, Cream Cheese, Banana & Honey

4. Turkey and Coleslaw

5. Hummus, Chicken and Cucumbers

6. Pork Tenderloin, Swiss Cheese, Grated Carrot and Mustard

7. Tuna Salad with Raisins and Sliced Tomato

8. Chicken Salad with Celery and Sliced Mango

Cheryl Tallman is the founder of Fresh Baby (www.FreshBaby.com). For more than 10 years, Fresh Baby helped has helped parents foster their children’s healthy eating habits and proactively respond to the childhood obesity epidemic that plagues our nation. Cheryl is the author and designer of the company’s award-winning cookbooks and nutrition education products that support many stages of family life including: pregnancy, breastfeeding, introducing solid foods, and feeding toddlers, preschoolers and school-aged children.

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