Tips for a Healthy Sandwich

Easy to make, full of possibilities and customizable per person, sandwiches are a beloved staple of the American diet. Almost every food and condiment can be used with bread to create a portable, yet tasty meal. It's important to note that it's easy to go overboard and ingest more than a day's worth of calories in one sandwich.

Here are a few tips to keep your sandwich tasty and figure-friendly:

Whole Grains: Make sure the base of your sandwich is 100% whole grain, which will provide more filling fiber than white flour-based products. Options include whole grain bread, wraps, pita pockets, flatbread and bagels (scooped out to avoid calorie overload).

Lean Proteins: Include lean cuts of meat to add protein, while being mindful of the high-sodium content of packaged cold cuts. White-meat turkey or chicken are your best bets, but lean ham or roast beef are also decent options. Avoid mayonnaise-based chicken, tuna or egg salad sandwiches, as they pack a lot of calories and fat. If you don't eat meat, try plain or flavored hummus spread, which can add valuable protein to your sandwich.

Vegetables: You can't forget classics like lettuce and tomato, but consider including other vegetables for a change of pace. Kale, avocado, cucumbers, roasted peppers, artichoke hearts, grilled eggplant and mushrooms can add a great amount of flavor to even the most traditional sandwiches.

Cheese: If you really want to reduce the calories in your sandwich, skip the cheese. If you can't skip it, stick to one slice of natural cheese made from part-skim or skim milk. Swiss, muenster, havarti and provolone are all choices that pack a lot of flavor in one slice.

Seasonings/Condiments: After all you've done to build a healthy sandwich, don't ruin it by loading on high-calorie sauces or spreads. Avoid adding salt, mayonnaise, ranch dressing, barbecue sauce and ketchup. Try salsa, mustard, oil and vinegar, pepper, hot sauce or low-sodium soy sauce.

If you're looking for an even lighter meal, turn your favorite sandwich into a salad. Enjoy!