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
Cheryl Tallman is the co-founder of Fresh Baby, creators of the award-winning So Easy Baby Food Kit, and author of the "So Easy Baby Food" and the new book "So Easy Toddler Food: Survival Tips and Simple Recipes for the Toddler Years." Visit Cheryl online at www.FreshBaby.com for more delicious tips.
