4 Steps for Making Healthy Sandwiches

Good 'Wich: The more, the better. Veggies like lettuce, tomatoes, onions, pickles, cucumbers, and spinach are good sources of fiber and water, which quench hunger.

Wicked 'Wich: There's no such thing as a "bad" fruit or veggie, but watch out for pitfalls. Go easy on avocados, which contain healthy fats yet are high in calories. Stick with a few thin slices or a tablespoon of guacamole. Rinse and drain canned veggies like mushrooms or olives to get rid of excess oil.

Quick Tip: 1/2 cup sliced apples or pears adds crunch and flavor for fewer than 50 calories.