By FIAFitnation Head Nutrition Trainer and Nutritionist Sophie Scott


Since Atkins and keto arrived on the scene, carbs have been copping it and the humble sandwich was one of the first items on the chopping block.

Yet it’s hard to beat a sandwich for an appetising, filling, nutritious snack that’s easy to eat on-the-go.

In fact, sandwiches are one of the easiest ways to get a serve of wholegrains, vegetables, protein and legumes in just a few bites.

The truth is that sandwiches are the best thing since sliced bread.

As Australians head back to school and work after the summer break, FIAFitnation Head Nutrition Trainer and Nutritionist Sophie Scott shares her healthy hacks to make sandwiches as nutritious as possible.

  1. To get the most health benefits out of a sandwich, it’s important to choose the right bread. Grainy or rye bread or a wholemeal wrap is a must if you’re looking to incorporate some fibre and grains into your diet. Wholegrains are high in B vitamins, which is vital for energy, and are a good source of other micronutrients like iron and zinc. Fibre in wholegrain bread also helps your digestive system work well. Another great option is sourdough, which can be easier to digest for some.
  2. While butter has long been associated with sandwiches, there are alternative spreads that can add nutrition and flavour. Making avocado the base of a sandwich is a quick and easy way to add a serve of veggies to lunch and add in some healthy fats and fibre. Hummus or nut butter is another great way to add a good dose of fibre and protein.
  3. To turn a sandwich into a nutritious juggernaut, add a couple of serves of vegetables. Grated carrot, sliced tomato or cucumber, baby spinach or lettuce all go well between bread and contain a good helping of the vitamins and nutrients you need for a balanced diet.
  4. The final piece of a good sandwich is protein. Protein-rich foods which work well in a sandwich setting include boiled egg (mashed with mayonnaise or hummus), felafel, tuna, smoked salmon, ham, cheddar or creamed cheese.
  5. If Atkins and keto are still in the back of your mind, try a half sandwich using only one slice of bread. Open sandwiches are easy to whip up when working from home or you can make half sandwich snacks for school lunch boxes. For something a little lighter, a wrap is a good way to minimise calories while still getting a serve of wholegrains.


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