Skip to main content

Search
Nutrition and Fitness

Mealtime Makeover: Peanut ButterandJelly

|

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:

  1. Spread nut butter on one slice bread.
  2. Spread jelly on top of nut butter.
  3. 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

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

Should your child see a doctor?

Find out by selecting your child’s symptom or health condition in the list below:

Summer 2014: Good Growing Newsletter

In This Issue

  • Understanding the Power and Influence of Role Models
  • Legal Marijuana Means Greater Poisoning Risks for Children
  • Why Choose Pediatric Emergency Care?

Download Summer 2014 (PDF)

Videos

Miracle Makers 2014 3:07:00Expand
6.6.14

The 30th annual Miracle Makers fundraising special aired on KOMO 4 TV on June 6, 2014. The special takes us on a journey through the hopes, fears, victories and challenges facing patients at Seattle Children's. Cosponsored by Costco Wholesale and KOMO 4. 

Play Video
Overcoming the Odds: A KING 5 TV Children's HealthLink Special 0:44:45Expand
12.30.13

In the spirit of the holidays, patients, parents and doctors share inspirational stories of healing and hope. From surviving heart failure and a near-death drowning to battling a flesh-eating disease, witness how the impossible became possible thanks to the care patients received at Seattle Children's Hospital.

Play Video
Miracle Season 2013 0:57:06Expand
12.11.13

Miracle Season, hosted by Steve Pool and Molly Shen, aired Dec. 8, 2013, on KOMO 4 TV. The annual holiday special celebrates the remarkable lives of Seattle Children's patients.

Play Video