Lunch is an important meal of the day that shouldn't be missed. A lot of you probably buy your lunch during the working week, and believe it or not the humble sandwich is Australia's most popular take-away food. What seems like a healthy option can sometimes be deceiving and can have more kilojoules than you may realise. The first rule you need to remember when purchasing from the sandwich bar, is to always choose a freshly made option and pick your own healthy fillings.
Some more helphul hints include:
Breads:
Choose wholegrain breads and wraps.
Limit oily focaccias, cheesy rolls, '2-inch' thick bread and Turkish bread.
Spreads:
Choose avocado, hummus, low fat mayonnaise, cranberry sauce, chutney, sweet chilli, mustard or cottage cheese.
Limit butter, full fat mayonnaise, creamy dressings and catering margarine.
Fillings:
Choose fresh salad ingredients, grilled vegetables lean meat, ham, skinless chicken breast, tuna, salmon, turkey, egg and reduced fat cheese.
Limit oily grilled vegetables, regular cheddar cheese, chicken schnitzel, bacon, chicken with its skin on, processed meats such as salami.
If you are still hungry after one sandwich, try having a piece of fruit or a tub of low fat yoghurt. Enjoy your lunch this week.
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