Top tips

• Watch your bread! Ask for sandwiches to be made on two slices of bread from a regular sliced pan (deli slices of bread can be twice as thick as regular slices). Go for wholegrain bread whenever you can. Rolls and baguettes can be very heavy - wraps are a lighter option
• Go for ‘low-fat’, ‘low-calorie’ or ‘healthy option’ sandwiches where you can
• Many sandwiches, rolls and salads contain hidden ingredients. Check the label for the calorie, fat and salt contents so that you’re not misled
• The ultimate healthy sandwich is made from wholegrain bread, lean meat, poultry or fish, plenty of salad vegetables and a tablespoon of low-fat dressing
• If you put spread or mayonnaise onto your bread slices, then try not to have any more mayonnaise or dressing in the sandwich filling
• Have some fruit or a low-fat yoghurt after your sandwich for a really tasty lunch

Healthy choices

Sandwiches

• Chicken or turkey breast without skin
• Roast beef or lean ham
• Tuna, prawn, salmon or crab meat without mayonnaise
• Egg, Quorn slices, couscous or tofu wraps
• Low-fat cheese or cottage cheese
• Low-fat dressing, low-fat spread, low-fat mayonnaise, mustard or ketchup
• Extra salad for fibre and bulk
• Wholegrain bread, granary bread, pita bread or tortilla wraps

Salads

• Tomato-based salad
• Low-fat coleslaw
• Low-fat hummus, salsa or yoghurt dips with freshly cut vegetables
• Pasta, rice or noodles with salad
• Sushi

Extras, treats & snacks:

• Broth type soups
• Low-fat yoghurt or fromage frais
• Probiotic drinks or yoghurts
• Fruit, fruit salad
• Low-calorie cereal bars
• Rice cakes
• Low-fat rice pudding or custard
• Yoghurt-based smoothies*
• Flavoured water or diet drinks*
• Unsweetened fruit juice*
• Low-fat lattes or cappuccinos

*Best consumed at mealtimes to protect your teeth

Where to go easy…

Sandwiches

• Bacon, sausage, cheese, coleslaw or a mixture of these
• Processed meats such as salami, pepperoni or corned beef
• Any meat with skin or visible fat
• Mayonnaise, oil-based dressings, butter or full-fat margarine
• Large rolls, white bread, cheese baguettes or oily breads like focaccia
• Crumpets, croissants, muffins or stuffed breads

Salads

• Potato salad or coleslaw
• Cheese
• Croutons

Extras, treats & snacks

• Chocolate bars (if you must, go for treat-sized bars or share!)
• Cream or ice-cream desserts
• Cakes, buns or tarts
• Full-fat custard or puddings
• Sweets, toffees, crisps
• Muffins, Danishes, biscuits
• Fizzy drinks, milkshakes, cream-based coffees