By Cheryl Tallman
Let’s face it- kids get bored with sandwiches fast. We have some awesome tips to make school lunches a little more exciting.
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)
- Cheddar Cheese and Sliced Apples
- Salami, Mozzarella, Roasted Peppers with Italian Dressing
- Peanut Butter, Cream Cheese, Banana & Honey
- Turkey and Coleslaw
- Hummus, Chicken and Cucumbers
- Pork Tenderloin, Swiss Cheese, Grated Carrot and Mustard
- Tuna Salad with Raisins and Sliced Tomato
- Chicken Salad with Celery and Sliced Mango
About the author: Cheryl Moellenbeck Tallman is the Founder and CEO of Fresh Baby (www.FreshBaby.com). Since Starting Fresh Baby in 2002, Cheryl Tallman has been honored with many prestigious awards, and is a US Department of Agriculture National Nutrition Education Strategic Partner. As the head of product and content development for her company, Cheryl develops innovative products and authors materials that inspire parents to raise healthier children. She serves as both a parenting and cooking expert for many high-profile online communities. Cheryl’s ultimate vision is to make the task of raising a healthy eater easier for all parents.
