

Lynch: Build a better sandwich with healthy ideas (column)

10:01 PM, Jul. 31, 2013  |  Comments
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Did you know that the sandwich was invented in 1762 as a way to avoid interrupting a card game? It was not until 1827 that it was introduced to America and not until the early 1900s that it became popular with the introduction of sliced bread.

Some parents face the dilemma of having children who love sandwiches so much, they would eat them for every meal, including breakfast. Popular choices of bologna, peanut butter and jelly and cheese sandwiches can leave parents looking for more variety.

Many children develop food jags and want to eat the same thing daily. Children and adults alike eat sandwiches regularly. A study done at Texas A&M University revealed that a U.S. citizen eats about 200 sandwiches a year, and the average child will eat about 1,500 peanut butter and jelly sandwiches before graduating high school. There is nothing wrong with eating sandwiches regularly; however, you need to be aware of what you are putting on them and what you are serving with them.

Here are some suggestions for building a healthy sandwich:

? Use 100 percent whole grain bread, tortilla, pita or roll.

? Mustard and avocado make great spreads; avoid mayonnaise if you can.

? If you must use mayo, use low-fat mayonnaise.

? Choose lean protein like turkey breast, ham, chicken, roast beef or smoked salmon for a treat.

? For tuna, mix with olive oil and lemon juice or a bit of low-fat cream cheese.

? Load with vegetables; use a variety of lettuce, not just iceberg.

? Add tomatos, cucumbers, sprouts, mushrooms, bell peppers, spinach, zucchini and onions.

? Try roasted or grilled vegetables.

? If your sandwich must have cheese, use a light or low-fat variety.

? If packing for a lunch, pack items separately and assemble right before you eat to avoid a soggy sandwich.

Lunch box suggestions:

? Conventional sandwiches: deli meat, peanut butter and jelly, cheese, bagel with cream cheese, bagel with peanut butter, veggie pita and tuna fish.

? Unconventional sandwiches: hummus on a pita, low-fat cream cheese and jelly, low-fat cream cheese and olives, sunflower butter, soy-nut butter, a tortilla wrap filled with veggies, cheese or deli meat, quesadilla, calzone, stromboli or Canadian bacon with lettuce and tomato.

If you choose healthy options for each component, you will be on your way to building a healthy sandwich that you and your children will enjoy.

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