Make the perfect sandwich KEEP IT SIMPLE

Shop-bought sarnies can be loaded with saturated fat, sugar and salt, but a home-made one will save you both cash and calories.

Start with… WHOLEGRAIN BREAD

‘It has a lower GI, to keep you feeling fuller for longer,’ says nutritionist Helen Bond. Choose wholegrain sliced bread, pittas, rolls, or wraps with a minimum 3g of fibre per 100g.

Spread on… A CONDIMENT

‘Good options are low-fat mayo or salad cream, pesto, sweet or hot chilli sauce, tomato relish, pickle or mustard,’ says Helen.

Add in… PROTEIN

Chicken or turkey offer a lower-calorie protein boost while tuna, houmous or low-fat cheese are non-meat options. ‘Get creative with lean beef, prawns or wild salmon,’ says Helen. ‘Vegetarian proteins – such as veggie sausages, falafel, chickpeas, tofu – are healthy too.’

Don’t forget… THE VEGGIES

‘Eat a “rainbow” of foods to get a variety of nutrients, such as grated carrot, chargrilled vegetables, sliced beetroot and red onion,’ says Helen. Also try spinach or rocket.

Sprinkle on… TOPPINGS

Jazz up your sandwich with gherkins, pumpkin seeds or toasted walnuts. ‘Healthy fats in nuts and seeds help keep our hearts, eyes, skin, immune system and bones healthy,’ says Helen.