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Make Smart Sandwich Choices

Whether it’s a ham and cheese, turkey and cheese or roast beef, children, and parents, love sandwiches. Sandwiches are one of the most popular lunch options for children because they are fast and easy to prepare and the end result is simply delicious. They are also a perfect way to get in all the nutrients that a child needs to grow up healthy and strong. If you make smart choices in regards to the elements that make up your child’s sandwich, you’ll be building healthier, and tastier, sandwiches in no time. Follow our basic formula for building a yummy nutritious sandwich that your child will love.

  1. Whole Grains- look for a whole grain, not wheat, bread product such as bread, pita or tortilla. Specifically look for the words whole grain on the package as good choices usually have at least 3 grams of fiber per serving. Some products are even fortified with fiber making it easier to consume the daily recommended amount of 25-30 grams.

  2. Lean Protein- Good sandwich choices include chicken, turkey, ham, lean roast beef, tuna, hummus and low-fat cheeses. Check the sodium levels in your prepackaged deli meats because sometimes they may run high. Be on the look-out for the packages that say low in sodium, or slice meats that you’ve roasted at home.

  3. Vegetables- They add nutrients and flavor to sandwiches and is a good way to get your child to love to eat their veggies. Tomatoes, fresh greens and peppers are all good options. And remember: the darker the greens, the better!

  4. Optional Condiments- There are plenty of healthy choices that will give your child’s sandwich the extra flavor that may be needed. Condiments such as honey mustard, barbecue sauce, pesto and light dresses are all good choices that are low in fat but high in flavor!

Greater Bergen’s Head Start program provides free early childhood education and family services to low-income families in Bergen County, Jersey City and Paterson, NJ. Comprehensive services and resources prepare children for kindergarten, enhance their emotional and physical well-being, and foster stable family relationships.

For more information or to find out if you qualify for GBCA’s Head Start Program call 844-472-4453 or go to

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