How to Make a Healthier Sandwich

How to Build a Better Sandwich

Use our four-part formula to create an endless number of healthy, fulfilling, and delicious sandwiches.

1. Whole grains: Start with a whole grain bread product, such as bread, a pita, an English muffin, or a tortilla. Tip: Look for the words "whole grain" near the top of the ingredients list, not just "whole wheat." Good choices have at least 3 grams of fiber per serving. Some breads are fortified with extra fiber and contain as many as 12 grams of fiber per serving, helping you achieve the recommended 25-30 grams of fiber a day.

2. Lean protein: Good sandwich choices include chicken, turkey, ham, lean roast beef, tuna, hummus, and low-fat cheese. Tip: Check the sodium in prepackaged and even deli-fresh meats; most products run high. Cut the sodium by slicing meat you have roasted at home or by asking specifically for meats lower in sodium.

3. Vegetables: Veggies add both nutrients and flavor. Tomatoes, fresh greens (the darker, the better), red onion, and peppers are all good choices.

4. Optional toppings: Condiments don't need to be high in fat to be high in flavor. There are low-fat, healthful choices that will give your sandwich the something extra it needs, such as:

• Mustard
• Honey mustard
• Barbecue sauce
• Chipotle sauce
• Light dressing