Q: I’m trying not to eat bread during the day, but I find it hard to find substitutes for my sandwiches beyond the obligatory wrap or salad. Are there other options that taste good and are filling?

A: Why would you want to exclude bread from your day? Are you looking for more variety in your daily eating plan? Let me first try and persuade you to consider multigrain breads, seed loaf, raisin bread and low GI breads.

Wraps are very similar to bread in their composition and I would recommend both. You need to replace the bread with a high-fibre, low-fat alternative – if it’s lower in glycaemic index it provides you with longer-lasting energy to help avoid those mid-afternoon slumps. Most of the choices can be eaten hot or cold.

Combine them with a lean protein, such as egg, fi sh, poultry or meat; some vegetables and a fresh fruit. Here are your options: pasta (durum wheat), potato, sweet potato, corn on the cob, rice (brown, basmati, or long-grain white), legumes – chickpeas, lentils or baked beans – soups (watch the fat in cream soups), couscous, bulgur wheat and, if you’re pressed for time, opt for a smoothie. Add oats or oatbran to your milk, yoghurt and fresh fruit mix.

Megan Pentz-Kluyts is a registered dietician and has been president of the Association for Dietetics in South Africa.