Give your go-to lunch a Mindful makeover.

Nothing says lunchtime like a sandwich. However, maybe you’re bored with the same bread and fillings. Then it’s time to get creative in the kitchen! Eating the identical meal day after day means you’re short-changing your nutritional intake. A variety of foods makes sure your body gets all the necessary vitamins and minerals. Moreover, by eating something different every day, you keep your taste buds happy.Nothing says lunchtime like a sandwich. However, maybe you’re bored with the same bread and fillings. Then it’s time to get creative in the kitchen! Eating the identical meal day after day means you’re short-changing your nutritional intake. A variety of foods makes sure your body gets all the necessary vitamins and minerals. Moreover, by eating something different every day, you keep your taste buds happy.

You are busy, busy, busy. Chances are that you eat your lunch without really tasting the food. You can make a change! Use this three-step plan to take your sandwich game to a new, delicious level.

Step 1: Choose better bread
Typical sliced white bread or rolls are not only high in salt and sugar, they have minimal nutritional value. All-whole-grain bread, however, is high in fiber and other key nutrients that will help keep you feeling satisfied to power through the afternoon. If you’re not a fan of whole-wheat bread, try a salad with brown rice, wholegrain pasta or wholegrain couscous for example.

Bread isn’t your only sandwich-base option though: In your Sodexo café you’ll likely find a number of wholegrain wraps with delicious fillings. Or head over to the salad bar and choose a salad with Bibb lettuce or another leafy green in it. 

Step 2: Pick a smarter spread
One tablespoon of mayonnaise equals about 90 calories and it’s low in nutritional value. Replace it with smart spreads that are also full of flavour:

Hummus is a source of protein and fiber.
Pesto is made with olive oil and pine nuts and contains good fats.
Fresh herbs deliver antioxidants.Mashed avocado or guacamole also delivers good fats. 

Step 3: Have fun with fillings
Turkey and ham sandwiches are so popular for good reason: they’re delicious and pair nicely with other sandwich fixings. But typical deli meats like these are usually high in salt and sugar, and the amount of protein per slice is often overestimated. Instead, the following options will give you more health benefits:

Nut butters are high in healthy fats.
Chickpea salad is a Mediterranean diet twist on a traditional chicken or tuna salad.
Roasted vegetables are high in fiber.
Black beans are a good lean protein option.
Grilled tofu is the ideal filling for a meatless day.
Salmon burgers are high in omega-3 fatty acids.