Extreme Sandwich Makeover: Children’s Edition

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January 24, 2013 by thehealthyheartcenter

Instead of resorting to the mostly high-fat, fried, unhealthy options in most cafeterias, why not bring back the good ol’ sandwich? If your idea of healthy sandwich is a slice of meat between two pieces of bread, you can do better! Read on for what a nutritionally-dense sandwich should really consist of, and great ideas to get you started.


  • Ingredients for A Delicious, Healthy Sandwich

1. Keep it Lean: When choosing deli meats opt for oven-roasted, or baked options. Turkey is a great idea for a lean protein, along with chicken, roast beef, and tuna. It’s never a bad idea to use leftovers to your advantage here too.

2. Whole Grains: Whether it’s sliced bread, tortilla wrap, english muffin, bagel, flat bread, or pita… keep it whole grain! Best way to ensure this it to read the ingredient list (look for whole grain/whole wheat/wheat flour).

3. Veggie it Up: This is a great opportunity to get your child to eat some vegetables so use it to your advantage. Good toppings include lettuce, tomato, onion, peppers, cucumbers, or any others your child may desire.

4. Spread Wisely: Dressings and spreads are easy ways to ruin a healthy meal, so be sure to keep this light as well. Choose from reduced fat mayo*, yellow/spicy mustard, hummus, light cream cheese, salsa, avocado spread, or get creative and make your own.


Tuna salad and sliced tomato sandwichVeggie cream cheese and cucumber sandwich

  • So Now Let’s Do Lunch…

-Veggie cream cheese (light) and cucumbers

-Tuna salad and sliced tomatoes

-Almond/natural peanut butter* with slivered almonds and dried cranberries

-Hummus and chopped peppers

-The Laughing Cow light spreadable cheese & turkey

-Chopped chicken, shredded reduced fat cheese, and veggies of choice

-Natural peanut butter* and banana slices

-Cheese & avocado sandwich/or melted into a quesadilla

-Get creative and build your own!


*When looking for a mayonnaise and peanut butter, be sure to check ingredients for partially hydrogentated oils, which is a very unnatural fat.



Source: http://www.parents.com/kids/nutrition

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