What makes a sandwich health? There are three main components of a sandwich: bread, spread and filling.

Bread: Select a nutritious bread. Look for a low glycemic index, high fiber, whole wheat, whole grain and multi fiber breads. You can also use breads with ingredients such as oatmeal, pumpkin seeds, linseeds, rye bread, etc. Note that a multi-grain bread is generally white bread. if you have an allergy for gluten, chose a gluten-free bread or brown rice tortillas and corn tortillas. You can also use wraps, tortillas and pita instead of breads.

Spreads: Chose a healthy spread. Avocado is the best choice for spread because it is high in monounsaturated fatty acid. You can opt for a low calorie canola based spread, low fat mayonnaise, coriander-mint chutney, honey, vegemite, etc. Look for heart foundation tick mark on the spreads.

Fillings there are a variety of options for fillings in a sandwich. Best and simple fillings are sliced vegetables such as cucumber, tomatoes, lettuce, zucchini, mushroom, carrot; bean sprouts, or even leftover cooked vegetables. Be creative. Consider to include walnuts and raisins, tofu, cheese, olives, etc. If you eat meat, then you can fill tuna, salmon, sardines, along with some vegetables.