1. Whole grain bread: Whole grain breads contain more beneficial fibre, vitamins, minerals and antioxidants than breads made from refined flour. Studies suggest that choosing whole grains over refined grains may help with weight control.[i]
2. Lettuce: Choose dark green leafy vegetables for maximum nutrition. They contain more vitamin A, C, K, folate and antioxidants than light green lettuce. Skip iceberg in favour of romaine, arugula, spinach or kale on top of your sandwich – the extra nutrients are beneficial to your heart health, brain health and eyesight.
3. Reduced-fat cheese: Pick a cheese with 15% milk fat or less. Cheese provides satiating protein and bone-building minerals such as calcium and phosphorus. Always choose natural cheese over processed cheese slices, since the latter are very high in sodium.
4. Grilled chicken breast: Grilled chicken is a great option, containing lots of lean protein to help fill you up. Chicken is also a source of vitamin B12, which helps keep the body’s blood cells healthy, and niacin (vitamin B3), which helps improve circulation.[ii]