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!

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