What is the perfect sandwich?

How to make a humble sandwich healthy and scrumptious.

The humble sanga is at the heart of many of our lunches everyday. With such a wide variety of bread types, fillings, salads and spreads, creating the perfect sandwich can take some thought. Here, Accredited Practising Dietitians and Spokespeople for the Dietitian’s Association of Australia share their favourite lunchtime sandwiches and what makes them such a winning combination of great taste and nutritional benefits.

Kate Gudorf’s favourite sandwich:

Smoked salmon and dill wrap with rocket, capers and goat’s cheese

This is my favourite sandwich because it includes salmon, which is a good source of omega-3 fats.  The sandwich is not too filling and it looks and tastes gourmet.

Ingredients and benefits:

  • Two tablespoons goat’s cheese: provides a source of calcium, protein and phosphorous for bone health
  • One wholemeal wrap – a good source of fibre for bowel health
  • Smoked salmon – a good source of omega-3 fats which is beneficial for cardiovascular health
  • Rocket – a good source of B-vitamins, vitamin C, vitamin A and K
  • Juice of ½ lemon – source of vitamin C
  • One to two tablespoons of dill
  • One tablespoon of capers


Mix lemon juice with goat’s cheese.  Add dill and capers and mix.  Spread onto a wholemeal wrap and top with smoked salmon and fresh rocket.  Roll the wrap tightly and slice into bite-sizes bits.

Tania Ferraretto’s favourite sandwich:

A wholegrain baguette filled with freshly sliced turkey, avocado, Camembert cheese, baby spinach, tomato and cucumber

I enjoy the taste and texture of the different ingredients.

Ingredients and benefits:

  • Wholegrain bread – provides fibre, as do the vegetables, helping to fill you up and keep your digestive system healthy
  • Turkey and cheese – provide protein to help you feel full for longer and to help build and repair cells. The cheese also provides calcium for strong bones
  • Avocado – provides healthy fats and vitamin E for a healthy heart
  • Vegetables – also provide vitamins, minerals and antioxidants to help you stay healthy and reduce the risk of some diseases

Maria Packard’s favourite sandwich:

A nice heavy sourdough bread, spread with avocado, lean meat (like chicken) and topped with a colourful salad (usually spinach leaves, tomato, carrot)

This sandwich is tasty, satisfying and packed with nutrients

Ingredients and benefits:

  • Sourdough bread – provides fibre plus a low Glycemic Index carbohydrate, which helps keep you satisfied for longer
  • Avocado – rich in healthy monounsaturated fats
  • Lean meat – provides protein and helps make the sandwich keep you fuller for longer
  • Colourful salad – variety of nutrients like folate, beta carotene, vitamin C, plus fibre

Kellie Bilinski’s favourite sandwich:

A salad and chargrilled salmon (cold if cooked the night before, tinned tuna in springwater if salmon is not available) sandwich on a cape seed roll

Ingredients and benefits:

  • Fresh vegetables (rocket, baby spinach, Spanish onion, Lebanese cucumber, freshly steamed sliced beetroot, a few sliced baby tomatoes, grated carrot, thinly sliced red capsicum and button mushrooms) – provide antioxidants which have numerous benefits believed to include anti-ageing and anticancer properties. They also contain numerous essential vitamins and minerals needed for health
  • Salmon – a good source of omega-3 which is thought to have cardiovascular benefits and protein required for muscle repair
  • The cape seed roll is a good source of fibre and essential fats from the seeds
  • Light cream cheese spread – occasionally I might spread light cream cheese spread on the roll if I have it. It provides a very small amount of protein and calcium for bones

Natasha Murray’s favourite sandwich:

A multigrain wrap with low fat mayonnaise, chicken, grilled capsicum, feta cheese and rocket

Ingredients and benefits:

  • Multigrain wrap – low Glycemic Index for sustained energy release
  • Shredded chicken – low fat protein source
  • Grilled red capsicum – vitamin C to help maximise iron absorption from wrap and chicken
  • Fetta cheese – provides calcium for strong bones and teeth
  • A scrape of low fat mayonnaise
  • Rocket

For more nutrition information and dietary advice visit daa.asn.au

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