Back to School: What Should You Put in Your Child's Sandwich?

A bun with chocolate is not only childish but also fattening and can cause acne. Which bread should you consume? And what should you spread between the slices? With schools reopening, here is an article that will make your lunch break a bit healthier and more nutritious.

Not Being Fooled

Whole Wheat Bread: A slice of bread provides about 70 calories. It doesn't matter if it's white or whole wheat. But if you eat a slice of whole wheat bread, you'll feel fuller, which means you can manage with less. This saves you time and calories. In other words, don't waste energy on a slice that leaves you hungry.

Less Sick Days

Vegetables: Don't even think about closing that sandwich without adding plenty of vegetables. They make for a hearty, fiber-rich sandwich full of vitamins, minerals, and phytochemicals to boost your immune system. The downside: it might reduce your sick days. Downside? Not really.

Balance

1% Fat Cottage Cheese: Some people are lactose intolerant, which can cause winter illnesses or digestive issues, but if cheese works for you, enjoy the fact that you can consume it with just 1% cholesterol. To enhance calcium absorption, add olives to the sandwich.

See the Board

Avocado: Store-bought avocado spread contains unnecessary additives. Don't bother. Spread a thin layer of actual avocado on your bread for the beneficial lutein, important for vision.

Building Muscle

Hummus: Make your own hummus spread. It's really not hard. Cook frozen chickpeas, drain, mash, and add raw tahini and spices. You'll get a complete protein that helps build muscle. The more muscle cells you have, the more calories you'll burn. Worth it!

Cool

Tahini: Store-bought tahini is for the weak. Whole raw tahini is for you. Rich in fibers essential for proper metabolism, calcium for strengthening bones, and iron for overall strength. The spicy version mixes water, lemon, parsley, and spices; the sweet version adds honey and cocoa.

For the Sport

Tuna: Provides complete protein crucial for repairing microscopic tears in muscles after sports. Use tuna in water, not oil, because even if you drain the oil thoroughly, some still remains. "Glue" the tuna to the sandwich with a thin layer of tahini or hummus.

Mommy's Genius

Egg: Egg white provides complete protein (containing all amino acids). Egg yolk supplies a crucial substance called lecithin, which contains choline, an important brain neurotransmitter. Use a thin layer of avocado to "glue" it to the sandwich.

Want to know more? Join the "Growing Healthy" course taught by naturopath Sara Bar Asher at the Jewish Campus of Hidabroot.

Sara Bar Asher is a naturopath and lecturer on nutrition and the food industry. Barasher@zahav.net.il