[HM:245439] some ways to make more nutritious sandwiches:

Here are some ways to make more nutritious sandwiches:

·         Use low-fat or fat-free lunch meats. They are good in sandwiches or cut into strips on top of a salad.

·         Buy leaner meats, such as turkey, chicken or veggie dogs.

·         Put leftover chicken or turkey strips in a tortilla to make a cold fajita (add strips of raw red and green peppers and onions). Use fat-free sour cream as a dressing.

·         Stuff a pita-bread "pocket" with vegetables, fat-free cheese and bits of leftover grilled chicken.

·         Cut up vegetables such as onion, carrot, celery and green peppers to add to tuna salad. Mix vegetables and water-packed tuna with fat-free mayonnaise or, for a different taste, mix with a fat-free salad dressing.

·         Chunky bits of leftover chicken mixed with fat-free mayonnaise, raisins, shredded carrots and sliced almonds is a great chicken salad. Serve it in a pita-bread pocket. Top it with salsa for a Southwestern flavor.

·         Mix cranberry sauce and fat-free mayonnaise to add to a turkey sandwich.

·         When buying peanut butter, choose an "all-natural" option. For jelly, buy one that contains 100% fruit and does not contain high-fructose corn syrup. This will make peanut butter and jelly sandwiches much healthier.

·         Sliced ham and low-fat or fat-free cheese with mustard is great on rye bread.

·         Low-fat cheese makes a good sandwich with tomato slices and mustard or fat-free mayonnaise on a whole-grain roll.

·         Slice leftover pork tenderloin and top with barbecue sauce for a hot or cold sandwich.

·         Make grilled-cheese sandwiches with low-fat or fat-free cheese and serve them with raw carrot and celery sticks.

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What snacks are good for my child?

Fruits, vegetables, whole grains and low- or nonfat dairy also make good nutritious snacks for children. Here are some ideas for ways to serve these foods to your kids:

Fruits:

·         Small pieces of fruit stirred into nonfat yogurt

·         Strawberries

·         Raisins

·         Grapes

·         Pineapple chunks

·         Orange or grapefruit sections

·         Bananas cooked lightly in apple juice

·         Apple slices with all natural peanut butter

·         Dried fruit mixes

 

Vegetables:

·         Carrot sticks

·         Celery sticks with all natural peanut butter

·         Raw broccoli and cauliflower florets with a low-fat dip or salsa

·         Cherry tomatoes

 

Protein:

·         1% fat or fat-free cottage cheese or ricotta cheese

·         Water-packed tuna mixed with fat-free mayonnaise on top of celery sticks or whole-grain crackers

·         Fat-free yogurt topped with sunflower seeds, chopped dried fruit or a spoonful of oat bran

·         Unsalted almonds mixed with dried cranberries

 

Whole grains:

·         Cereals or cereal bars that are low in sugar and fat, and high in fiber and protein

·         Whole-grain crackers, breads or bagels

 

Sweets and desserts:

·         Fat-free frozen yogurt

·         Juice bars

·         Sherbet and sorbet

 

 

 

Junaid Tahir

 

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M Junaid Tahir
http://mjunaidtahir.blogspot.com/
http://ae.linkedin.com/in/mjunaidtahir

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