Sandwiches can be more than retaining hungry. If the proper preparations and nutritional content, the sandwiches can contribute significantly to the body’s nutrition. Criteria of an ideal sandwich is made in addition to the practical, the material also must be easily accessible, delicious, and of course healthy.

Ways that can be done to create healthy sandiwch, is to use whole wheat bread (whole wheat bread) as its main ingredient. Therefore, wheat contains complex carbohydrates and high fiber. Complex carbohydrates are a good type of carbohydrate consumed during the diet or a person wants to maintain her weight. In the body, complex carbohydrates directly burned into energy and not stored as fat. Meanwhile, high in fiber are able to create a sense of satiety for longer, and launched the process of disposal.

SPREAD TUNA SANDWICH RECIPE
For 2 servings
Preparation: 15 minutes

1 small tin of tuna in oil
Two tbsp mayonnaise
3 pieces of wheat bread (whole wheat bread)
1 tablespoon unsalted butter
2-4 lettuce leaves or lettuce
1 tomato, thinly sliced
½ cucumber, thinly sliced
Salt and pepper

Method:
1. Mix the tuna with mayonnaise, stirring just flat origin. Set aside.
2. Grill or toast bread on a griddle while thick. Brush the top with butter.
Third. Place on a piece of bread in a row of leaf lettuce, cucumbers, and tomatoes. Sprinkle with a little salt and pepper.
4. Spread half the tuna-mayonnaise mixture. Flatten. Cover top with another piece of bread and rub with remaining tuna-mayonnaise mixture.
5. Arrange tomatoes on top row, cucumber, and lettuce.
6. Cover with a piece of bread. Press slightly to somewhat dense layer. Cut diagonally. Serve.

Recipe Tips:
- In order to obtain excellent sandwiches, select the materials (bread, vegetables, cheese, processed meat) is fresh and good quality.
- Do not hesitate to try a variety of sandwich spreads when dispensing. In addition to butter, try to also use other spreads. For instance, mayonnaise, yogurt, peanut butter (peanut butter) or mustard sauce.
- To enrich the flavor of the sandwich, add a bit strong flavored condiments such as crushed coarse black pepper, Tabasco sauce, chili oil, chili sauce, chili powder, dried herb seasoning (oregano, thyme).

Healthy Tips:
- Select spreads (butter, mayonnaise, mustard sauce) are low in fat. If not, apply a thin layer of course.
- As a filling sandwich, use more vegetables. This step can increase the intake of vitamin A, vitamin C, fiber, and minerals.
- Slip a piece of cheese into a sandwich slabs to increase calcium intake.
- Though categorized as healthy, do not spend a large portion of the sandwich.

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