Filled with joy

With less spare cash about right now more of us than ever are going to work or school with sandwiches. James moore looks at how to make them healthier

WE EAT 11 billion sandwiches each year in the UK, with more than ever packing their own lunches for work to save cash, or for the kids at school.

But how healthy are they and how can you give yours a nutritional boost?

Tasty trivia

Making lunch at home before going to work might not just save you cash. Research by Harvard University linked regularly eating home-made lunches with a lower risk of diabetes.

Red alert

Avoid a daily dose of ham, bangers or beef. An Oxford University study found eating processed red meat just once a day increases bowel cancer risk by a fifth. It’s even been linked to an increased chance of developing dementia and asthma.

Opt for leaner fillings such as turkey and chicken instead, which will also slash the calorie count.

You might also want to choose a toastie over a traditional sandwich. Scientists in the US found people who opt for cold food tend to add more snacks to their meals.

Spread the risk

Avoid using too much butter. The British Heart Foundation advised: “Using reduced-fat spread instead on sandwiches is better for your heart health and will also save you around 50 calories.”

Plant stanols in spreads including Benecol have been found to help lower cholesterol.

Crust the job

A German study found the crusts on sarnies had eight times the level of cancer-fighting antioxidants than the rest of the bread. And choose wholemeal or wholegrain bread over white. It’s fibre rich to help digestion and has been linked with lowering the risk of developing some cancers, as well as limiting spikes in blood sugar.

Experts at Navarra University in Spain found three slices of white bread a day raise the odds of becoming overweight or obese by almost half, but wholegrain bread didn’t have the same effect.

It’s the filling that counts

A US study found we typically consume 100 extra calories on days when we eat sandwiches, so watch your fillings. Butties with lots of mayonnaise will boost fat and can be 90 calories a spoonful. Pack in the veg and salad, which are low calorie and will help contribute to your five a day.

Cheesy does it

It’s one of our favourite fillings, but cheese sarnies are often loaded with saturated fat, calories and salt, which can be bad news for your heart. The British Heart Foundation recommended trying different fillings to slash levels, and said: “Tuna or egg with a little reduced-fat mayonnaise is a great option.”

You can also try reduced-fat cheese or lower-fat ones such as Edam.

Bacon a change

If you’re going to have a bacon sarnie, turn it into a BLT to get the extra vitamins and minerals from the lettuce and tomato, which boasts cancer-fighting lycopene.

At home, grill rather than fry the bacon. You might also want to reserve it for when you’ve got a hangover – a Newcastle University study found amino acids in the meat can help ease the symptoms.

Crusts had eight times the level of cancer-fighting antioxidants than the rest

mix it up

A varied diet is key to staying healthy. Protein-rich tuna is great for repairing muscle, cheese is good for calcium and building bones, egg keeps you feeling full and chicken contains moodboosting tryptophan.

Beef could bring up your energy levels and the zinc in a prawn sandwich might even help to boost your libido.