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Upping The Nutritional Content Of That PBJ: Using Whole Wheat Bread And More

A peanut butter and jelly sandwich is a childhood favourite, but many parents are wondering how they can make this staple more nutritious. Consider using whole wheat bread, a low fat peanut butter and natural sweeteners such as honey or apple butter.

Peanut butter and jelly is a childhood staple. Even the pickiest eaters are known to enjoy a peanut butter and jelly sandwich and some parents report that this is one of the very few foods their children will eat. If you're interested in creating a more nutritious sandwich, consider these tips, including making it with healthy breads, substituting a more healthy spread for jelly and more.

Using Whole Wheat Bread

The bread you use forms the base of the PBJ so make sure you're choosing a good one. A whole wheat bread is a good choice, but why? These breads are made out of whole grains, which can be a source of fibre and other essential nutrients. The fibre helps you to feel fuller longer and helps keep kids from getting hungry in between meals.  You can even find artificial preservative free bread like WONDER+TM 100% Whole Wheat bread, which is made with simple ingredients you can easily pronounce and understand and contains no artificial colours, flavours or other added chemical additives. 

Healthy Jelly Substitutes

Jelly is tasty, but it can be packed full of sugar and other artificial ingredients. Instead of jelly or a fruit 'spread,' consider using honey. Apple butter is another excellent choice and can be made at home easily using only apples, juice and a little bit of honey.  You can also usually find locally made apple butter at a farmer's market.

Know What’s In Your Peanut Butter

Peanut butter can be found in nearly any pantry (unless your family has allergies), but it can be high in fat and sodium.  When choosing your peanut butter, always read the label so you’re making an informed choice.  You can find reduced fat and sodium offerings as well as natural peanut butters that don’t contain any artificial extras.  Also some might require refrigeration after opening, so check to make sure before you store it in your pantry.

There's no reason to give up those PBJs, especially if they're a favorite in your home. Instead, look for small things you can do to give your children a healthier option. Whether a PBJ is a once a week treat or a daily lunchbox stapleFind Article, you can rest easy knowing you're giving your children the best possible option.


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ABOUT THE AUTHOR


Maria Noble is a Canadian mother and writer who likes writing about ways to improve her family's health, including eating bread with fibre and other artificial preservative free bread. A lot of her research comes from analyzing one of her favourite products whole wheat bread from WONDER® bread.



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