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

Ingredients:

This Recipe:

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:

2 slices white bread
2 tbsp peanut butter
1 tbsp jelly

Directions:

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

Serves: 1

Serving size: 1 sandwich

Nutritional analysis (per serving):

This Recipe	Traditional Recipe
362 calories	386 calories
14 g protein	12 g protein
14 g fat	18g fat
1.5 g sat. fat	3 g sat. fat
45 g carbohydrate	44 g carbohydrate
11 g fiber	3 g fiber
0 mg cholesterol	0 mg cholesterol
500 mg sodium	430 mg sodium
360 mg calcium	69 mg calcium
7 mg iron	2 mg iron
120 mcg folic acid	80 mcg folic acid

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.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2011

Related Resources

Allrecipes.com This site offers more than 40,000 free recipes, plus lots of cooking tips and information.

Cooking Light Cooking Light magazine goes online with recipes for healthy living, plus grocery coupons and tips for feeding your family.

American Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool.

United Soybean Board The United Soybean Board offers tips and recipes for preparing soy foods.

ChooseMyPlate.gov ChooseMyPlate.gov provides practical information on how to follow the U.S. government's Dietary Guidelines for Americans. It includes resources and tools to help families lead healthier lives.

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