The simple sandwich

29/04/2014 Canteen Advice, Healthy Eating, Help for Parents, Lunchbox jam sandwich

The simple sandwich is just that – simple. Many kids love the simplicity of a vegemite sandwich or a jam sandwich and whether they’re made at home or in the canteen, that’s all some kids want for lunch. But are these simple sandwiches healthy choices? Especially if they’re eaten daily?  Where do these  simple sandwiches fall on the Fresh Tastes spectrum?

How do you know if a simple sandwich is GREEN or AMBER ?

Simple! (Well, not quite, but we’ll explain.) Under the Fresh Tastes @ School Strategy, all bread is considered GREEN, so it all comes down to the filling. Here’s where the simple sandwiches fall on the spectrum:

Ham & cheese – with just these two fillings, this is considered an AMBER sandwich

Ham, cheese & tomato – adding tomato makes this a GREEN sandwich

Cheese sandwich – using reduced-fat cheese makes this a GREEN sandwich, while full fat makes it AMBER

Vegemite sandwich – Although full of B Vitamins, vegemite is high in sodium so is classified as AMBER

Jam sandwich – due to the combination of natural sugars in the fruit and the added sugar often used in its preparation, a jam sandwich is considered AMBER

Honey sandwich – the high amount of sugar in honey (even though it’s natural sugars) makes it an AMBER sandwich

Peanut butter – many schools don’t allow peanut butter sandwiches due to peanut allergies, so be aware of your school’s policy before sending one to school with your child. It is classified as AMBER according to Fresh Tastes.

Should kids eat these simple sandwiches everyday?

When it comes to  simple sandwiches, it’s best to steer clear of serving the AMBER sandwiches as a daily choice. Try to mix in some GREEN sandwich options when you can.

  • When making a jam, honey or vegemite sandwich be frugal with your spreading. Keep it thin.
  • Try adding a slice of reduced-fat cheese or smear of avocado to a vegemite sandwich to increase the nutritional value.
  • Opt for wholemeal or whole grain breads over white.
  • Add some cut-up veggie sticks, fruit and yoghurt or milk to the rest of your child’s lunch box.