Mealtime Makeover: Peanut Butter & Jelly

Whole-wheat bread and 100% fruit spread pack more fiber into this sandwich. Use fortified bread for added calcium. Serve with a glass of skim milk, a side of apple slices, grapes, or carrot sticks, and you have a healthy meal.

Prep time: 5 minutes

What you need:

This recipe's ingredients:

2 slices whole-wheat or whole-grain bread (at least 3 grams of fiber per slice)
2 tbsp soy nut butter (no sugar added)
1 tbsp 100% fruit spread

Traditional recipe's ingredients:

2 slices white bread
2 tbsp peanut butter
1 tbsp jelly

What to do:

Spread nut butter on one slice bread.
Spread jelly on top of nut butter.
Top with other slice of bread.

Nutritional analysis (per serving):

This recipe:

362 calories
14g protein
14g fat
1.5g sat. fat
45g carbohydrate
11g fiber
0mg cholesterol
500mg sodium
360mg calcium
7mg iron
120mcg folic acid

Traditional recipe:

386 calories
12g protein
18g fat
3g sat. fat
44g carbohydrate
3g fiber
0mg cholesterol
430mg sodium
69mg calcium
2mg iron
80mcg folic acid

Serves: 1

Serving size: 1 sandwich

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Try natural peanut butter (no sugar added) instead of soy nut butter. Substitute honey for the fruit spread and top with sliced bananas. You can decrease calories and sugar by 30 calories and 8 grams, respectively, by using a sugar-free jelly.

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.