A healthy and tasty lunchbox

The challenge for most moms today is making a sandwich meal as healthy and energy-giving as the good ol’ Pinoy rice-vegetables-viand meal.

Your choice of bread and filling is what could make the sandwich the best lunch your child could take to school. According to Gardenia Breads nutritionist April Cunanan, "A 40-gram slice of bread, particularly pan americano or white bread (tasty), is equivalent to 1/2 cup packed cooked rice providing the same nutrient – carbohydrate, one of the major nutrients needed by our body and considered the cheapest source of calories. Bread, which comes from the bread and alternatives group, provides long-lasting energy for work and play. They are low in fat and cholesterol and rich in fiber, vitamins, and minerals, which are important for our daily sustenance. Two slices of Gardenia classic white bread (60 grams), in particular, also give vitamins and minerals like vitamins A, B1, B2, B3 and C, calcium, iron, iodine, and folate."

Cunanan further shares, "In making a healthy sandwich, consider getting at least one source from each of the food group. Use the food pyramid as guide. Macronutrients are carbohydrates, protein and fat. These are good sources of energy. Micronutrients are vitamins and minerals."

She illustrates this with a recipe for the classic Chicken Hawaiian Sandwich.

2 slices white or wheat bread (carbohydrate)

lettuce leaves (vitamins and minerals)

1/4 roasted chicken breast (protein)

1 Tbsp. sandwich spread (fat)

1 slice pineapple, canned (vitamins and minerals)

Just as brown rice is the healthier choice, opt for multi-grain and whole wheat bread, which Gardenia also offers. Be creative with bread and cut them out in different shapes using cookie cutters. You can also seal the meat with an electric sandwich maker, but remember to pack these toasted sandwiches after they have cooled.

Time management-wise, sandwiches are also easier for moms to make. Cold meats and salads can be prepared the night, or even several days, before, and assembled on the bread in no time.

More tips:

• Use sealable bags for messier lunchtime foods, so spills are avoided and clean up is easy. If the food is packed in a container that could accidentally open, add a plastic bag over it for double protection.

• Pack small crackers, trail mix or other loose snack food in small plastic containers with lids or in paper cups covered with plastic bags or pieces of foil.

• Keep perishable foods cold. Freeze a box of fruit juice the night before. In the morning, place the frozen juice box in the lunchbox. It will keep the lunch cool until lunchtime. If you pack a spoon, your child can enjoy a fruit juice slush for dessert.

• Wrap a paper towel around a whole piece of fruit, such as a pear or nectarine, to keep it from bruising. The paper towel doubles as a napkin.