Every sandwich starts off with the bread. Use the highest-quality bread you can find (it really makes a difference for both texture and flavor), and make sure it's 100 percent whole grain. Many breads that say simply "whole grain" or "wheat" are not, in fact, made from 100 percent whole-grain flours, so make sure to check the ingredient list. If you're trying to save calories, you have two options: Either get the bread sliced super thin or use just one slice and make an open-faced sandwich, also called a tartine. If you prefer wraps, look for a smaller (8-inch) wrap to keep calories in check, and go for one that's 100 percent whole grain, such as Ezekiel sprouted-grain tortillas.

By Kerri-Ann Jennings, M.S., R.D.