Wraps are a convenient, easy and nutritious lunchtime option, but can easily become energy dense if lacking in balance. Here are some tips to ensure your wrap is nutritious and a complete meal.
- Choose a wholegrain or wholemeal wrap (over white versions) to boost fibre and aim for those that are approximately 45g/≤600kj per serve if weight loss is a goal. Also look for those that are lower in sodium (<200mg per serve).
- Spread with a healthy topping such as avocado, hummus or tahini and ditch the mayo which is high in saturated fat.
- Top with a large handful of leafy greens for a dose of folate, vitamin K and antioxidants.
- Ensure you add a serve of protein, to help you feel full and satisfied. A small can of fish, some lean chicken breast, canned legumes or boiled eggs are all great choices.
- Finish with as many salad veg as you like, but aim for at least 3, and even better choose different colours to further maximise your nutrient intake.
I also like to serve with some extra veg or a piece of fruit on the side to boost overall volume and nutrients.