The keys to a healthy sandwich

1. Choose a bread

Choose wholemeal, wholegrain or multigrain where possible.

Also try:

  • Rye bread
  • Sourdough
  • English muffins or crumpets
  • Flat bread, wraps, pita or tortilla
  • Focaccia or Turkish bread
  • High fibre white bread


2. Choose a spread

Choose reduced fat and reduced salt spreads where possible.

  • Hummus, tzatziki, vegetable-based dips or salsa
  • Cream cheese, cottage cheese, ricotta
  • Creamed corn, mashed avocado
  • Low-fat mayonnaise, mustard or horseradish
  • Tomato or barbecue sauce
  • 100% fruit spread/puree
  • Margarine


3. Add plenty of vegetables

  • Salad sandwichShredded lettuce, baby spinach leaves or salad mix
  • Thinly sliced vegetables (e.g. tomato, cucumber, capsicum)
  • Grated carrot
  • Beetroot (tinned or canned)
  • Tabouli
  • Chargrilled or roasted zucchini, eggplant, capsicum or pumpkin


4. Add a meat or alternative

  • Chicken or turkey
  • Tuna (in springwater) or salmon
  • Lean ham or pastrami
  • Lean roast beef, lamb, pork or burgers
  • Egg, boiled, scrambled, sliced or mashed
  • Cheese (reduced fat) (e.g. tasty, feta, cottage cheese, etc).
  • Baked beans (reduced salt)
  • Baked falafel

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