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How to make a healthy sandwich

Choose your bread:

In an effort to be healthy, many people think choosing brown bread over white bread is a good decision. However, it’s not uncommon for only a small amount of bran to be added to what is essentially white bread. Caramel is sometimes used to dye the wheat flour so it appears brown and therefore ‘healthier’. If you look at the list of ingredients on the packaging, ‘whole grain / whole meal flour’ should be the only flour mentioned and avoid breads that include caramel.

Choose your protein filling:

You should aim to try and consume some protein with every meal. Making your own sandwiches ensures this source of protein is of good quality. The following sources make excellent sandwich fillings:

  • Low fat hard cheese
  • Fat free mozzarella
  • Hard boiled egg
  • Houmous
  • Grilled chicken
  • Ham
  • Beef slices


  • Quorn slices
  • Falafel
  • Tuna
  • Mackerel
  • Smoked salmon
  • Nut butter (almond, cashew)


Choose your flavouring:

Adding vegetables, salad, dressings or spreads to add flavour to your sandwich adds valuable nutrients but can also add unwanted fat and sugar if you’re not careful. Good options include:

  • Avocado
  • Lettuce
  • Rocket
  • Tomato
  • Sun dried tomatoes
  • Sweetcorn
  • Cress


  • Mustard
  • Pesto
  • Chilli sauce
  • Pickle
  • Low fat mayonnaise
  • Pepper