Are you or the youth in your life tired of the same sandwiches? Take it up a notch by trying nutrient-packed, tasty, and filling sandwiches. Here’s a simple “recipe” to find what you like.
- A good sandwich starts with quality bread. Choose whole grains by reading the ingredients label. The first ingredient should say “whole wheat flour,” or look for “100% whole wheat” on the front of the package.
- Choose a fat. Fats are filling to keep you or your youth full longer.
- Add protein. Protein keeps you and your youth full longer while stabilizing blood sugar and promoting healthy growth. Some proteins (like peanut butter) are high in protein and fats.
- Who says sandwiches can’t be filled with vegetables? Children 8 years old or younger need about 1-2.5 cups of vegetables daily. Sandwiches can be one way to incorporate more veggies!
Examples:
Whole Grain Breads
- 100% Wheat Bread
- Rye Bread
- Sourdough bread
Fillings Fats:
- Hummus
- High-quality cheese (such as cheddar, provolone, Havarti)
- Avocado
- Peanut butter
- Olives
Proteins
- Turkey
- Ham
- Chicken
- Tuna
- Peanut Butter
Veggies
- Spinach
- Lettuce
- Pickles
- Cucumbers
- Tomatoes
- Banana peppers
- Bell peppers
Here’s an example of how this can come together: A Tuna melt is made of tuna (protein) mixed with mayonnaise, put on sourdough bread (whole grain), bread & butter pickles (veggies) with sharp cheddar cheese (fat) toasted until melty. What combinations will you try?
It’s okay to add fun ingredients, like jelly, too. Or try thawing frozen berries in the microwave, breaking them down with a fork, and adding them to the sandwich in place of jelly. You may like them just as much and avoid the added sugars. New recipes and ingredients can be challenging for kids to accept. Try cutting the sandwich in fun shapes to add interest.
This article is from SDSU Extension's nutritionist Shelby Bickett.