The secret to creating healthy sandwiches

Mandy Sacher

Mandy Sacher

Child nutrition expert and mother of two, Mandy Sacher, is a Paediatric Nutritionist and SOS Feeding Consultant. Her private practice focuses on prenatal and childhood nutrition, helping parents and mums-to-be feed their children healthy, nourishing foods right from the start. Mandy’s philosophy is simple: train children’s taste buds to enjoy nourishing, nutritionally...
Updated on Jun 14, 2024 · 2 mins read
The secret to creating healthy sandwiches

The secret to creating healthy sandwiches isn’t about specific ingredients but rather the food groups and quantities. By focusing on making a sandwich based on a ratio, it means you can tailor it according to every child’s tastes and dietary needs. In as little as 4 simple steps, you can make many combinations which will suit the taste buds of most children.

The Secret Formula

  • 2 wholegrain/sourdough bread slices
  • 1 Protein
  • 1 Healthy Fat
  • 2-3 Vegetables

The Perfect Sandwich

Each of these food groups will play an important role in your little one’s day.

  • Healthy slow-release wholegrain – to stabilise blood sugar levels
  • Protein – to help with alertness and endurance
  • Healthy fats – to increase satiety, stabilise mood and boost concentration levels
  • Vegetables – which contain fibre, minerals, vitamins and phytonutrients, to ensure a healthy immune system.

Mandy knows that some parents can find it daunting to come up with sandwich options that are healthy, affordable and something your child will enjoy. Most of the time, children’s sandwiches lack the correct amount of protein. A low-protein lunch can have a negative impact on a child’s ability to concentrate and energy levels. Children at school ages are in a key developing stage of their life, so it’s vital that we provide them with all the nutrients they need to grow strong and healthy. This includes proteins, healthy fats, vegetables and grains, which should be part of children’s daily diet.

Mandy share’s with us how to create a healthy, balance classic chicken or cheese sandwich:

  • Wholegrain Chicken
  • Lettuce
  • Sandwich
  • Two slices of wholegrain or sourdough bread
  • Chicken cooked to preference (size of your child’s palm)
  • Unsalted butter (1tsp) or avocado (¼ slice)
  • Lettuce (2-3 leaves)
  • Sliced tomato (3 slices)
  • Cucumber (3 slices)
  • Low-Sodium Cheese Sandwich
  • Two slices of wholegrain or sourdough bread
  • Bocconcini (3-4 balls)
  • Unsalted butter (1tsp)
  • Baby Spinach (¼ cup)
  • Tomato (3 slices)
  • Red or green capsicum (2 slices)

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