A Spanish nutritionist explains which sandwiches can be frozen

The hustle and bustle of everyday life sometimes makes it impossible to prepare something as simple as a sandwich for breakfast or snack time for young children. That is why in many families they are prepared in advance and freeze days before. “It’s a great way to save time and allow children to enjoy delicious and easy-to-cook meals,” says Violeida Sánchez, associate professor of Health Sciences Studies at the Open University of Catalonia (UOC). in a press release distributed. by agency. But not all flavors are suitable if the sandwich will go into this device before eating.

This expert points out that cooked meats such as beef, chicken, turkey or roast beef retain their texture and flavor better when refrigerated. Toppings like cheese, roasted peppers, roasted onions, roasted eggplant, omelette or spinach can also be chosen. “However, other ingredients, such as lettuce and tomato, may become watery or lose their consistency and over-soak the bread,” he says.

Good choice

Ham, chicken, turkey, or roast beef are foods that keep their shape after freezing

We should also avoid wet crusts that may make the bread soggy when it thaws. He says: “To prevent this, you can pour sauces before eating the sandwich or use thick products such as hummus, cream cheese, extra virgin olive oil, olive paste or nut butter.” It’s also not a good idea to freeze sandwiches filled with undercooked omelettes or undercooked meat and fish. “It increases the risk of food poisoning.”

But is it a healthy choice?

Apart from whether it can be frozen, another common question about sandwiches is whether they are a good choice for children’s breakfast. According to this expert, eating a healthy diet requires a balanced distribution and quantity of food that does not meet the daily needs of nutrients but is also tasty, varied and sufficient. This includes all meals, including sandwiches. It’s not wise to eat sandwiches all the time, and it’s not wise to always eat essential foods like starchy foods or legumes.”

However, what can be considered more dangerous will be related to foods that we usually do not put in sandwiches and that are necessary for good health,” he said.

An idea for breakfast

A sandwich made with walnut bread, cheese spread, and sliced ​​figs can be a healthy option.

According to the expert, a good breakfast sandwich should include cereals, milk and fruit, a combination that can be achieved with walnut bread topped with cheese and some slices of figs. If we want to prepare it for dinner, it should include starchy foods, vegetables and foods with a lot of protein. “Something possible by preparing, for example, a sandwich with pita bread topped with cream cheese, lettuce leaves, and two slices of tomato seasoned with olive oil and onion, and pieces of boiled meat or boiled chicken,” he points out.

According to a nutritionist, the most important thing when eating snacks in a healthy way is the ingredients included in them. “The bread or the size of the sandwich is not as important as its contents. A sandwich can provide between 150 and 500 calories depending on its ingredients, therefore, when changing the food in a sandwich, one must take into account the energy expenditure incurred, whether the fasting is done before use, and the type of activity that is expected to be done.”

It is also important not to fall into the usual snacks and to avoid eating the same ingredients every time: “it is important to try to vary the snacks,” he insists.

In the case of children and teenagers, Sánchez emphasizes that snacks should not be the main food of their diet and should usually be limited to breakfast, snacks, and school outings. The expert warns that in these years, it is even more necessary to pay attention to the quality and proportion of ingredients. He concludes: “It is important to consider specific dietary recommendations at these stages of development, and avoid including ultraprocessed foods.