Everyday Sandwiches

When choosing breads, wraps or rolls we recommend a wholemeal or wholegrain variety as they contain more fibre, vitamins and minerals than white alternatives. 

If your child will only eat white bread, choose a variety with added fibre. Dietary fibre is important for a healthy digestive system and can assist in preventing some diseases such as diabetes, heart disease and bowel cancer. 

Raisin bread also makes for a healthy alternative. Try adding cream cheese or banana for a yummy sandwich. 

When choosing a protein filling, go for options that are high in protein and low in fat and salt. Our favourites include: 

• Left over roast meat 
• Boiled egg 
• Canned tuna or salmon 
• Turkey 
• Grilled or steamed chicken breast 
• Barbeque chicken (skin removed) 
• Falafel 
• Tofu 
• Reduced fat Cheese 

Aim for the salad to make up the bulk of the sandwich. It’s a great way to add vegetables into your child’s lunchbox.  Our favourites include: 

• Grated carrot 
• Sliced tomato 
• Shredded lettuce 
• Baby spinach 
• Avocado 
• Beetroot (fresh or canned) 
• Cucumber 
• Pineapple 

Instead of adding butter or margarine why not try some healthier alternatives?  We suggest cream cheese, cottage cheese, avocado, hummus and tzatziki, for some added protein and healthy fats.

• Roast beef, tomato, carrot and lettuce 
• Roast beef, tzatziki, carrot, beetroot and baby spinach 
• Boiled egg and lettuce 
• Boiled egg, avocado and baby spinach 
• Tuna, reduced fat cheese and lettuce 
• Salmon, cream cheese and cucumber 
• Turkey, avocado and cucumber 
• Barbeque chicken (skin removed), lettuce and cucumber 
• Barbeque chicken (skin removed), pineapple, cheese and baby spinach 
• Falafel, hummus, tomato and lettuce 
• Tofu, avocado, carrot and cucumber 
• Reduced fat cheese, pineapple, beetroot and baby spinach 
• Baked beans and reduced fat cheese 
• Fruit bread with cream cheese 
• Fruit bread with banana