Sandwiches are quick and easy meals that can be made to satisfy the fussiest eater. Sandwich creations give parents a lot of control over the nutritional quality of the ingredients. The breads and fillings also provide important nutrients, such as fiber, protein, vitamins and minerals. Healthier choices for ingredients can help you ensure that sandwiches meet your child’s nutritional needs, including the recommended daily intakes of nutrients.
Wraps and Pita Bread
Wraps and pita bread are good ways to encourage your child to eat tuna or chicken salad with chopped lettuce, tomatoes and celery. Fill a pita pocket with a Tuscan-style tuna salad made with white beans, diced tomatoes, olive oil and a dash of lemon juice. Fill a tortilla wrap with a Greek salad made with feta cheese, humus, and diced cucumbers and tomatoes or pack a Caesar salad into a whole-wheat wrap with low-fat dressing. Tuna provides your child with omega-3 fatty acids. Chicken salad made from the breast of a rotisserie chicken is low in fat. Beans and whole-grain wraps and breads add fiber to your child’s diet.
Healthy Burgers
Healthy burgers made of ground turkey or chicken can satisfy your child’s desire for a cheesy burger and meet your requirements for a nutritional sandwich that does not add too much fat, salt or calories. Turkey and chicken are good choices if you prefer to limit the amount of beef your child eats. Make turkey burgers with ground turkey mixed with bread crumbs, cheese, onion and a little olive oil. Cook small turkey burgers in a sauté pan with no added oil or broil them in the oven. Serve the burgers on miniature hamburger buns and provide the fixings – lettuce, tomatoes, pickles and condiments -- for your children to build their own burgers.
Childhood Favorites
You can make a healthier and more nutritious peanut butter and jelly sandwich by using whole grain bread with no added sugar. Find natural peanut butter or a brand with very little sugar and sodium and no trans or polyunsaturated fats. Spreads usually have less sugar than jellies and jams and most have fruit instead of just juice. Add banana slices instead of fruit spreads for variety and more fiber. If you are limiting processed foods in your home, and your children still want an occasional cold cut sandwich, slice luncheon meat from beef, turkey breast or chicken breast that you cook at home.
Breakfast
Skip the fat-filled, high-calorie fast food breakfast sandwiches and make a healthier, more nutritious version at home. Turkey sausage or bacon, eggs and cheese provide protein and calcium. A whole grain English muffin provides fiber. Add finely shredded spinach to your scrambled egg mixture for more fiber and nutrients. Instead of sugary cereals, try a sandwich made with toasted whole-wheat bread, sliced strawberries and low-fat cream cheese. Make a special cream cheese spread by adding a little honey and grated orange zest.
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