Sandwiches
Top tips
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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
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Go for ‘low-fat’, ‘low-calorie’ or ‘healthy option’ sandwiches where you can
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Many sandwiches, rolls and salads contain hidden ingredients. Check the label for the calorie, fat and salt contents so that you’re not misled
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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
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If you put spread or mayonnaise onto your bread slices, then try not to have any more mayonnaise or dressing in the sandwich filling
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Have some fruit or a low-fat yoghurt after your sandwich for a really tasty lunch
Healthy choices
Sandwiches
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Chicken or turkey breast without skin

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Roast beef or lean ham
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Tuna, prawn, salmon or crab meat without mayonnaise
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Egg, Quorn slices, couscous or tofu wraps
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Low-fat cheese or cottage cheese
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Low-fat dressing, low-fat spread, low-fat mayonnaise, mustard or ketchup
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Extra salad for fibre and bulk
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Wholegrain bread, granary bread, pita bread or tortilla wraps
Salads
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Tomato-based salad
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Low-fat coleslaw
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Low-fat hummus, salsa or yoghurt dips with freshly cut vegetables
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Pasta, rice or noodles with salad
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Sushi
Extras, treats & snacks:
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Broth type soups
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Low-fat yoghurt or fromage frais
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Probiotic drinks or yoghurts
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Fruit, fruit salad
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Low-calorie cereal bars
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Rice cakes
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Low-fat rice pudding or custard
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Yoghurt-based smoothies*
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Flavoured water or diet drinks*
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Unsweetened fruit juice*
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Low-fat lattes or cappuccinos
*Best consumed at mealtimes to protect your teeth
Where to go easy…
Sandwiches
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Bacon, sausage, cheese, coleslaw or a mixture of these
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Processed meats such as salami, pepperoni or corned beef
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Any meat with skin or visible fat
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Mayonnaise, oil-based dressings, butter or full-fat margarine
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Large rolls, white bread, cheese baguettes or oily breads like focaccia
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Crumpets, croissants, muffins or stuffed breads
Salads
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Potato salad or coleslaw
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Cheese
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Croutons
Extras, treats & snacks
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Chocolate bars (if you must, go for treat-sized bars or share!)
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Cream or ice-cream desserts
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Cakes, buns or tarts
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Full-fat custard or puddings
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Sweets, toffees, crisps
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Muffins, Danishes, biscuits
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Fizzy drinks, milkshakes, cream-based coffees