Your quick, healthy and portable lunch, devised by dietitian Sarah Schenker.
Choose one or more ingredients from each section to construct your daily supercharged sandwich.
FOR LONGER LASTING ENERGY go for wholegrains. Their B vitamins aid blood sugar balance as well as boosting nerve function, which can make you feel morealert.
TRY a wholemeal wrap, rye or pumpernickel bread.
BOOST YOUR COMPLEXION by adding a chopped tomato or a quarter of a red pepper – both contain the wrinkle-defying compound lycopene.
TRY adding cucumber – it contains the mineral silica that boosts collagen.
FIGHT OFF LATE AFTERNOON CRAVINGS by choosing a filling protein. Beans are a great source.
TRY 1tbsp kidney or adzuki beans, lightly mashed – the flavonoids in their red skin repair damaged DNA.
ENERGY BOOSTING GREENS
BOOSTS FATIGUE-FIGHTING RED BLOOD CELLS Dark green leaves provide a hit of folic acid, regulating blood pressure.
TRY rocket or spinach.
BE KIND TO YOUR INSIDES by adding a dollop of digestion-supporting spread to help good bacteria flourish.
TRY houmous or probiotic natural yogurt.
REDUCE CHOLESTEROL and boost heart health with omega 3 fatty acids.
TRY flaking a small, seared tuna steak. Vegetarian? The monounsaturated fat and high vitamin E content of avocado makes it a heart hero. Use half, mashed.