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  • Q&A with Australian Health Practitioners

    I'm starting a diet - what are some healthy sandwich spreads?

    Related Topic
    Nutrition
    I am starting a new diet and attempting to cut out any unnecessary sources of unhealthy fat - I usually eat sandwiches and put tons of mayo on it. What are some substitutions – other HEALTHY and tasty sandwich spreads?
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    Ashleigh Jones

    Dietitian, Nutritionist

    An easy option is to switch to a reduced fat mayonnaise, which is sitll not the healthiest of choices but is at least a significant reduction in saturated fat.  A better alternative would be lite hommus, lite tzatziki, reduced fat cream cheese or cottage cheese, as all these options are good sources of protein with less saturated fat than mayonnaise.  Another healthy choice is avocado, as long as you watch your portion size (aim for around one third of an avocado on a sandwich).

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    Melissa Adamski

    Dietitian, Nutritionist

    I am an Accredited Practising Dietitian (APD) and Accredited Nutritionist (AN) with a passion for food and good nutrition. I also have my own private … View Profile

    Great suggestions Ashleigh! Just to add to these- switching to a reduced salt margarine is a great place to start if you are someone who is used to butter and is having trouble switching to another spread.

    Also a thin spread of chutney, mustard or relish may also be a great addition to add some flavour

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    Julie Markoska

    Dietitian, Nutritionist

    I am a Sydney based Accredited Nutritionist and Accredited Practising Dietitian recognised by the Dietitians Association of Australia.I have a Bachelor of Science majoring in … View Profile

    Reduced fat ricotta cheese is another choice that is healthy (low salt, low in fat, high protein) & will still give you a lovely creamy texture and flavour on your sandwiches. It's really tasty with tomato & a sprinkle of black pepper.

    Julie Markoska
    Accredited Practising Dietitian & Nutritionist
    http://www.juliemarkoska.com.au/

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    Peta Adams

    Dietitian

    I am an Accredited Practising Dietitian locally born and working within the Riverina.I have a passion for helping people to achieve their nutrition goals, coaching … View Profile

    All really great answwers.

    I agree with Mel chutney, relish and pickles can add extra flavour for less calories.
    My favourite brand to recommend is the Yumi's Brand of dips which are gluten and dairy free with no artificial flavours and range from Beetroot, Eggplants, Pumpkin and Cashew to morrocan chickpea.

    These add lots of flavour for little salt and calories.

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    ferylberyl

    HealthShare Member

    The experts may have some good answers there, but I am surprised none of them mentioned if you are serious about trying to lose weight you should think about giving the bread a miss. At least think about the type of bread you eat (opt for something less processed with more wholegrain) and the quantity of bread consumed each day.
    Better still, ditch the bread and add some more salad, seeds / grains, egg / meat / fish, toss it together in a bowl for a nutritious and delicious meal. 

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    Claire Ward

    Dietitian, Nutritionist

    Hello I'm Claire Ward, Accredited Practising Dietitian and owner of Allied Nutrition. We offer in-home nutrition consults on a wide range of nutrition-related issues, and … View Profile

    Hi ferylberyl

    It is a common nutrition myth that in order to lose weight one must cut out bread and other “carbs” from their diet. These foods provide energy to keep us going during the day, as well as dietary fibre to help us feel full (which may help with weight loss) and a range of essential micronutrients, such as folate and B vitamins.

    You are correct in saying that there are healthier choices when it comes to choosing bread: a general ‘rule-of-thumb’ is the browner and grainier the bread, the better is it. For someone who doesn't like the taste or texture of wholemeal or wholegrain bread, choosing a high-fibre white bread is a good option.

    The current Australian Dietary Guidelines recommend 4-6 servings of foods from the Breads & Cereals food group per day for adults, more if above average height and/or very physically active. There is certainly room to include bread as part of a balanced diet and for most people, bread is the easiest way to ensure adequate intake from this food group. More information about the dietary guidelines can be found at the Eat for Health website https://www.eatforhealth.gov.au/guidelines

    The Dietitians Association of Australia website has a great section on commonly asked nutrition and food questions, the address is http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/

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  • Belinda Paterson

    HealthShare Member

    Don't like bread? I once was a healthy person until someone like you in a gym told me what and what not to eat. I walked out of the fitness industry with a disorder. This year I fasted on bread and pasta and rice for Lent I lost weight. so as far as I'm concerned it's you with the disorder you food nazi

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