Try this: Build a healthier sandwich

The benefit of making your own sandwiches is that you have complete control over what goes into them. A balanced sandwich-based lunch contains lean protein, whole grains, and a hefty serving of vegetables. To build a balanced sandwich, follow these five steps:

STEP 1: Start with a healthful foundation. While bread is the standard go-to (choose whole-grain or oat-bran versions and look for the grain's name as the first ingredient on the package), there are other options, such as whole-wheat pita, tortillas, or flatbreads. Or go the breakfast route and try oat-bran English muffins or mini whole-wheat bagels.

STEP 2: Spread on a flavorful accent. Try a small amount of guacamole, mustard, olive oil–based mayonnaise, pesto, roasted red pepper spread, salsa, or hummus.

STEP 3: Add lean protein. Go for flaked water-packed tuna, grilled chicken, fresh turkey breast, low-fat cheese, hard-boiled egg, or beans like black, kidney, or garbanzo.

STEP 4: Accessorize with produce. Consider romaine lettuce, spinach, flat-sliced carrots or celery, sliced apples, sliced red and green peppers, sliced cucumbers, tomato, roasted red peppers, mushrooms, pineapple slices, or snap peas.

STEP 5: Top with layers. Finish with flavorful toppings like watercress, red onion, bean sprouts, or shredded cabbage.

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