Healthy Sandwich Swap!

Healthy Sandwich Swaps in a Flash!

A better lunch box is in the making...

With “Back to School” right around the corner, lunch boxes are back in business! Is the classic PB & J or a

plain ham & cheese the only option? Believe it or not, there are lots of “out of the box” delicious and

nutritious lunch options to choose from!

What makes a healthier lunch? More veggies, fiber and healthy fats... and less processed grains, added

sugar and saturated fats! You can simply swap the bread, swap the meat, swap the cheese or swap the

sauce (or jam) to make a better sandwich in a flash!

Nutritious Swaps at a Glance

Swap Your Bread

100% whole grain

Lettuce wrap

High fiber tortilla wrap

Whole grain pita pocket

Open-faced

Swap Your Protein

All natural peanut butter

Beans or Hummus

Natural turkey, chicken or lean roast beef (choose nitrate-free, and fresh from the deli versus pre-packaged when possible)

Tempeh or tofu

Tuna or hard-boiled egg

Swap Your Fillings

Sliced apple or banana

Add extra veggies

Dijon mustard

Avocado (instead of cheese)

Lots of Veggies

Balsamic vinegar

Avocado (instead of mayo)

It’s as easy as making a few nutrient-rich substitutions. Check out these healthy sandwich swaps from our Medi-Share Certified Health Coaches.

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Download the flyer here!

Image of Megan Moore

Megan Moore

Megan Moore is a Registered Dietitian Nutritionist and Certified Diabetes Educator who has been in practice since 2004. She is currently the Corporate Dietitian at Medi-Share. She has experience in sports nutrition, diabetes, bariatrics, weight management, disordered eating, child nutrition, and digestive disorders. Megan earned her B.S. in Dietetics from Texas Tech University and completed her dietetic internship at Vanderbilt University. She enjoys studying the Bible, running, playing sports, and playing with her young kids. Megan is passionate about helping others understand proper nutrition and teaching them how to make it a practical part of their everyday healthy lifestyle.

Healthy Living Families

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