Ah, the humble sandwich. A lunch box staple since you made Mum cut off the crusts back in the day. The only glitch? It’s all too easy for them to morph into fatty, salty saboteurs. A ham and cheese toastie may hit the comfort-food spot, but won’t provide the midday nutrient boost you need. So we asked advanced accredited practising dietitian Dr Kate Marsh how to get the most out of your next portable lunch with a few simple swaps.
THE BREAD
Although bakeries are a cornucopia of options—extra seeds, added vitamins, quinoa, rye, sourdough—white bread still remains the most popular option, making up 58% of all bread consumed by Aussies each day. But it pays to put the white stuff down. Your healthiest choice is a dense wholegrain or rye bread, says Marsh. “These choices are high in fibre and have a low GI, so they’ll keep you fuller for longer and avoid blood glucose and insulin spikes,” she explains.
THE SPREADS
We’re not talking strawberry jam and butter! Use your sandwich as a vehicle for a serve of healthy fats—think avocado (rich in vitamin C) or nut spreads (stick with natural versions) instead of creamy dressings or mayo. “Healthy fats provide nutrients and improve satiety,” says Marsh. Mustard, salsa, hummus and tahini will also add an intense flavour hit to an otherwise simple combo.
THE PROTEIN
Sure, deli meats might be perfectly sandwich-shaped, but Marsh suggests steering clear. “They’re high in sodium, many are high in saturated fats and some even contain chemicals linked with cancer, heart disease and type 2 diabetes,” she explains. Scary but true: a recent US study found a traditional deli-based sandwich can account for the majority of our recommended daily sodium intake thanks to ingredients such as salami and processed cheese. Instead, try lean cooked beef or chicken, canned tuna, or an alternative protein source like boiled eggs, lentil burgers or marinated tofu.
THE VEGIES
The filling in your sambo is the perfect place to sneak more green into your day—squeeze in as much as will fit! One serve is equal to half a cup cooked or one cup salad vegies. But you don’t just have to stick to traditional options such as lettuce, tomato and cucumber —try a few slices of capsicum, roasted pumpkin or eggplant for variety in taste and texture, throw in a few crunchy sprouts or try a homemade vegie patty.
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