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National Nutrition Week is a week-long annual campaign undertaken by the Government of India in order to make people aware of the importance of balanced nutrition and healthy eating. Celebrated from the 1st to the 7th of September. The whole idea behind this campaign is to create awareness among its women and children about wholesome diets and active lifestyles. But because of the busy schedules and temptations for fast food out there, nutrition is easily overlooked. Sandwiches per se are an underrated versatile meal option. Even in India itself, sandwiches have evolved to include a number of nutritious ingredients that cater to both taste and health.
The beauty of a sandwich lies in its simplicity-it lets you put together healthy elements into one convenient meal. From fillings packed with vegetables to spreads rich in proteins, Indian sandwiches can be as healthful as they are delicious-perfect for National Nutrition Week and even beyond.
Healthy Sandwiches You Have Been Eating
Sandwiches have been there for quite a long period of time for quick meals, but they need not be unhealthy. Traditional ingredients in India generally help make these meals both satisfying and nutritious. Following are some popular healthy sandwiches you might have enjoyed:
Paneer and Spinach Sandwich
Paneer, a rich source of protein, is combined here with spinach that's full of iron and vitamins. This sandwich provides a balanced mix of essential nutrients. Grilling it with whole grain bread and less ghee or oil gives one a delicious, full-of-volume option.
Chutney Sandwich
A chutney sandwich is a quick healthy bite. Green chutney, which consists of coriander, mint, and green chillies, provides antioxidants and vitamins. Add to that multigrain bread, which gives an added boost of fibre to make the snack healthy.
Vegetable Grilled Sandwich
The filling of this classic sandwich is made with fresh veggies such as cucumber, tomato, and onion. Add some beetroots or carrots to give it that extra dose of nutrient intake. Using whole wheat or multi-grain bread with minimum butter to grill the sandwich will ensure that you get your required share of fibre and healthy fats.
Egg Sandwich
A sandwich made with boiled eggs and any vegetables of your choice will be a great option with packed proteins. Add some avocado for the healthy fats, or even a sprinkle of chia seeds. Whole wheat bread and eggs are a great combination to get your daily intake of proteins and fibre.
Sprout Sandwich
Sprouts are heavily packed with proteins, fibre, and essential vitamins. A sandwich filled with sprouted moong, tomatoes, onions, and a light yoghurt dressing can make for a crunchy and nutritious meal perfect for a quick lunch or breakfast.
How You May Include Healthy Ingredients
Indian sandwiches provide an open avenue to introduce a number of healthy ingredients. Here's how you can make your sandwiches healthier:
Choose Whole Grains
Wherever possible, utilize whole wheat, multigrain, or millet loaves of bread instead of white bread. They contain more fibre that will enable your digestive system to work well and keep you full longer. Also, whole grains are rich in essential nutrients such as iron, magnesium, and B-vitamins.
Add a Source of Protein
Proteins are believed to be vital in keeping your muscles in good working order and generally in keeping you healthy. The addition of special ingredients such as paneer, tofu, eggs, chicken, or legumes like lentils or chickpeas would ensure that you get the amount of protein your body needs within the sandwich filler.
Add a Range of Vegetables
For a tasty twist, add veggies like cucumbers, tomatoes, onions, spinach, bell peppers, and carrots to your sandwich. The more colourful your sandwich, the more nutritionally dense it is.
Use Healthy Fats
Instead of slathering your sandwich with butter or mayonnaise, try healthy alternatives like hummus, avocado, or a light sprinkle of olive oil. These fats are good for the heart and offer rich omega-3 fatty acids.
Add Superfoods
You can make your sandwich a powerhouse meal with chia seeds, flaxseeds, or sprouts. All these tiny foods are packed with fibres, antioxidants, and good fats that provide nutrition without changing the flavour of the sandwich.
By including these healthy ingredients, you can enjoy sandwiches as a balanced and wholesome meal, perfect for National Nutrition Week. They are convenient to prepare, and with a few mindful ingredient choices, they can support your journey towards better nutrition and health.
