Posted at: 08/28/2012 10:45 AM

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Pack a Better Sandwich

The cornerstone of every lunchbox is a sandwich.  But we tend to get stuck in a rut and pack the same one over again, which can give kids the lunchbox blues.The good news for cold lunch packers is that even a quick sandwich can provide quality nutrition. Hy-Vee Registered Dietitian Jen Haugen will share with your viewers the three essentials of packing a better sandwich  that will help your child feel great, have energy for the rest of the day and never get the lunch-box blues!

Choose Whole Grains
The base of a healthy sandwich should be a whole grain. Jen will help you think outside the bread and discover other fun ways to make a sandwich.

Go for Lean Protein
What’s the most popular sandwich? You’re right if you guessed peanut butter and jelly. Learn some protein sources that taste great and go way beyond peanut butter.

Toppers with Taste and Nutrition
Topping your sandwich is important for nutrition, taste, texture and variety.  Jen will share ideas on healthy sandwich toppings and  fun combinations that will surprise you.

Pack-A-Better Sandwich Recipes

Open Face Bagel Thin:
Whole-grain mini bagel half + 1 wedge strawberry Laughing Cow cream cheese spread + dried cranberries or sliced strawberries

Waffle Pretzel:
Hy-Vee waffle pretzel + cheese slice + veggies (carrots, cucumber, broccoli, peppers)

Inside-Out Sandwich:
Spread mustard on slice of deli turkey + wrap around sesame breadstick or mozzarella cheese stick.

Thread onto bamboo skewer or pretzel stick: cubed whole-grain bread + deli meat + spinach or lettuce leaf + grape tomato + cheese cube + olive.

Sunny Sandwich:
Whole-grain bread + sunflower seed butter + banana slices
Tip: Use cookie cutters to make shapes in the bread.

Flatout flatbreads +peanut butter + granola + diced apples

Veggie Ribbon Sandwich:
Whole-grain sandwich thin + 1 tbsp. light cream cheese + sliced carrot ribbons + 1 slice deli turkey
Tip: Use a vegetable peeler to slice cucumber, carrots and zucchini into thin ribbons for sandwich fillings.

Source: Hy-Vee Dietitians


Check out for more delicious recipes.
Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.