Growing up one of my favorite foods was a peanut butter and jelly sandwich. I loved the combination of the crunchy peanut butter and the sweet grape jelly. You could bet that everyday my school lunch consisted of a delicious PB&J. Even though I loved a PB&J after high school I was content with not eating another peanut butter and jelly sandwich again. Over the last few months PB&J sandwiches have become my go-to lunch when I need something quick. I have made a few NuVal Trade ups from what was in my lunch in high school. Now I use Nature’s Own 100% Whole Grain Sandwich Rounds (NuVal Score 39), Barney Almond Butter (NuVal 36) and sliced banana (NuVal 91).
The main ingredient in a sandwich is of course the bread. The bread aisle can be difficult to navigate because you have to watch for added sugar, trans fat and sodium. The average NuVal score for bread and rolls is a 27 with the scores ranging from 1 to 96. The higher scoring bread products are whole grains with high fiber and lower amounts of sodium. Here are some higher NuVal scoring breads:
- Sara Lee Delightful Wheat Bread – NuVal Score 35
- Pepperidge Farms Whole Grain 100% Whole Wheat Bread – NuVal Score 36
- Mrs. Baird’s 100% Sugar-Free Whole Grain Wheat – NuVal Score 37
- Mrs. Baird’s 100% Whole Grain – NuVal Score 37
- Nature’s Own 100% Whole Wheat – NuVal Score 38
- Sara Lee Delightful 100% Multi-Grain – NuVal Score 41
- Pepperidge Farms Whole Grain Hearty Oatmeal – NuVal Score 42
- Nature’s Own Double Fiber – NuVal Score 46
The next step is the peanut butter. The average NuVal score for nut butter is a 23. Jif Regular Peanut Butter scores a 20 and Jif Reduce Fat Peanut Butter scores a 7. If you’re looking for a higher score check out Barney Almond Butter (NuVal Score 36) and MaraNatha Almond Butter (NuVal score 56). Skip over low scoring jellies and try preserves or even sliced fruit, like a banana (NuVal 91).
With some simple trade-ups and PB&Js can turn into nutritious sandwiches!