Guide to Building a Healthy Sandwich

Tuesday, 01 March 2011 | by Pat's Picks

The Washington Post has a good guide to building a healthier sandwich in today’s paper. The first thing to remember—stack high. Using a small piece of whole-grain, high-fiber bread will cut down on calories and encourage you to stack high, which tricks the brain into thinking you’re eating more than you actually are.

Some other tricks: use home-cooked meat instead of cold cuts to shave some of the sodium out of your sandwich; moisture is released when you melt cheese, which means you can use less mayonnaise; don’t stick to just mustard and mayonnaise—be adventurous.

The Post got its advice from Consumer Reports and Matt Goulding, who wrote Eat This, Not That! 2011: Thousands of easy food swaps that can save you 10, 20, 30 pounds—or more!