how to pack a nutritious sandwich: a step by step guide.

Looking for ideas to create a healthy and nutritious sandwich? Follow these tips to build a balanced, delicious lunch option that’s perfect for kids and adults alike.

Choose wholemeal, wholegrain, or high-fibre bread, wraps, or rolls to provide long-lasting energy and essential nutrients.

Boost flavor and nutrients with these healthy spreads:

• Avocado
• Hummus
• Tzatziki
• Cottage cheese
• Reduced-fat cream cheese or mayonnaise

Include a source of protein to keep you full and energized:

• Barbecue chicken (skin removed)
• Leftover meats like grilled chicken, meat patties, or roast beef
• Turkey, boiled egg, canned tuna, or salmon
• Vegetarian options: tofu, falafel, mashed chickpeas, or cheese

For extra crunch, fiber, and vitamins, pack your sandwich with:

• Lettuce, spinach, grated carrot, or cucumber
• Tomato (pack it on the side to keep your sandwich fresh)