RATING: 9 out of 10

User's comments:
"This was lunch. On top of the whole-wheat sandwich is what's on top of my sandwich everyday. Ho-hum. Smooth, low-fat cottage cheese, tomato, cucumber, lettuce and a pinch of salt. With it, I had strawberry yoghurt and a banana."

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Expert's comments:
From a food choice perspective, you are making healthy and appropriate ones. Full marks for the wholesome sarmie, which contains whole-wheat bread, low-fat cottage cheese and a few vegetables as well as the fruit and dairy. You've included all the food groups in your lunch, which is great!

However, you're going to have to get out of what seems to be a food rut. Healthy eating should by no means be boring. Please remember that variety is key. Food should be enjoyed rather then endured.

Here are some other ideas for low-fat sandwich fillings:

• Lean cold meat (roast beef / chicken / turkey / ham) with mustard or lite mayonnaise (spread thinly), tomato and lettuce
• Marmite, Bovril or fish paste
• Try different flavoured low-fat cottage cheese with avocado, pepperdew, cucumber and tomato
• Smooth, low-fat cottage cheese, cucumber and sweet chilli sauce
• Cheese spread with tomato and pickles
• Egg, tuna or chicken mayonnaise (lite mayo) with lettuce and tomato
• Baked beans, basil leaves and chutney
• Leftover mince, lettuce, cucumber and chutney
• Mozzarella cheese, tomato, lettuce and Bovril or Marmite
• Avocado pear, tomato, cucumber and lettuce
• Peanut butter and jam (spread thinly)

In South Africa, we're actually spoilt for choice with the variety of fruit and vegetables which are literally there for the picking and are, for the most part, easily accessible and relatively affordable. Don’t take it for granted and start enjoying a more diverse spread of foods!
 

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