If your home is anything like mine, then mornings as a parent to young children can be quite hectic.

Getting the kids ready for school, giving them breakfast and preparing lunch boxes with nutritious food that your children enjoy can be stressful.

As mums, we always want what’s best for our kids, and that includes providing them with the nutrients they need to ensure their optimal development. As a Paediatric Nutritionist, this is one of the questions that mums ask me the most: “What should I put in my kid’s sandwich that is healthy and that they’d actually eat?”

I was keen to participate in this project and develop the formula for the perfect sandwich to take the stress off parents and make it easy for them to come up with ideas to prepare healthy sandwiches everyday.

 2 wholegrain/sourdough bread slices + 1 Protein + 1 Healthy Fat +2-3 Vegetables = The Perfect Sandwich

This ratio contains the perfect combination of healthy slow release wholegrain to stabilise blood sugar levels; protein to help with alertness and endurance; healthy fats to increase satiety, stabilise mood and boost concentration levels; and vegetables, which contain fibre, minerals, vitamins and phytonutrients to ensure a healthy immune system.

The formula outlines the food groups and quantities that should be included in a child’s sandwich, rather than specific ingredients, allowing parents to tailor it according to their children’s tastes and dietary needs.

Feel free to mix it up and create an endless number of nutrient rich, protein-packed sandwich options that your kids will love, knowing they’ll be well nourished for the school day with all the nutrients they need.

Next time you find yourself struggling to come up with ideas for your child’s sandwich, think of this sandwich formula and choose the ingredients that your children like best.

How do you manage your lunch boxes? Share with us below.

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  • A nice idea, very appealing to look at, think my oldest son would eat it, not sure how my youngest would go. As for me, yes please.


  • For children with special dietary needs who can’t have bread with wheat, rye or barley in it some Mums make special muffins or spices that contain all the necessary nourishing ingredients in them. They need not have any sugar in them at all.


  • I pack as much as I can in lunchboxes the night before. The less I gave to do in the morning the better


  • Thanks for sharing this formula; sandwiches in our home are made with lots of salad and a protein plus we love wholegrain bread.


  • A great idea to use your formula,thanks!


  • We have containers full of sandwich fillings and everyone makes their own sandwiches. It is quite a lot of good food fun creating sandwiches.


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