GOOD AVOID PROCESSED MEATS
They may be delicious, but meats like ham, salami and bacon have been linked to an increased risk of bowel cancer. Fill your sandwich with chicken, turkey, egg, salmon, tuna, prawns or cheese instead. Choose wholegrain or rye bread over white to boost your fibre intake.
BETTER ADD SALAD VEGGIES
Piling colourful salad veggies into your sandwich provides more health benefits thanks to various plant nutrients. Try spinach, rocket and watercress for folate, beetroot for nitrate, tomatoes for lycopene, grated carrot for beta carotene, red onion for quercetin and peppers for vitamin C.
BEST SWAP BUTTER FOR AVO
Avocado is a fantastic source of heart-healthy monounsaturated fat, which also helps you absorb certain vitamins. Other nutrients in avocado include fibre, folate, magnesium, potassium and vitamin E. Try it mashed onto your bread in place of butter to reduce your saturated fat intake.