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" If you&amp;#039;ve been bringing the exact same tuna salad sandwich or PBJ with you to school every day, chances are you&amp;#039;re in a major lunchtime rut \u2014 and its probably not doing your body any favors either! Switching up what&amp;#039;s between the slices (and even the slices themselves) not only keeps you from getting bored, but can be an ideal opportunity to make your midday meal a lot better for you. In order to figure out how to cut calories and fat while upping the nutrition factor, we asked New York City-based dietitian Tanya Zuckerbrot, RD, author of the F-Factor Diet, which &amp;#039;wich ingredients you should switch.  1. Change Up Your Bread You may think that brown bread is automatically healthier for you, but that&amp;#039;s not always the case! Some varieties, like pumpernickel, are simply colored that way, so you&amp;#039;ll have to peek at the label to see what you&amp;#039;re eating. The goal is to find slices that are made from &amp;quot;100 percent whole wheat&amp;quot; (look for that exact wording!) and those that contain some fiber\u2014at least 3 to 5 grams per serving. Fiber not only aids in digestion, but helps you feel fuller throughout the day.  Keep in mind that whole-wheat breads, tortillas, English muffins and pitas contain twice the fiber and almost half the calories of their all-white counterparts! 2. Swap Out the Meat  \u2028 Bologna and salami may both be pretty tasty, but they contain 100 calories and 8 grams of fat per ounce. And since a typical sandwich has at least 6 ounces (especially the kind that you get at a deli) you could be eating up to 600 calories and 48 grams of fat (and that&amp;#039;s without the bread or any condiments!)  For a leaner lunchmeat switch your sandwich filler to turkey or roast beef. Turkey has 30 calories and less than a gram of fat per ounce, and roast beef has 60 calories and 2.5g fat per ounce. Both of these options contain very little fat and calories, and have the same amount of protein as bologna and salami. If you like tuna salad sandwiches, be sure to make your own with low-fat mayo at home\u2014a scoop of the regular stuff can be loaded with as much as 43 grams of fat.  3. Switch Up Your Spreads Rather than using mayo, try hummus: This yummy spread is primarily made up of beans and garlic, which add protein and vitamins to your sandwich. One tablespoon is 35 calories and 3g of fat. If you can&amp;#039;t skip the mayo, switch to a lower-fat variety, which contains about 15 calories and 1 gram of fat per tablespoon. Or opt to have your sandwich with spicy mustard\u2014it&amp;#039;s fat free and packs only 8 calories per tablespoon.  4. Just Say (Low-Fat) Cheese! It can be a good source of bone-building calcium and protein, but cheese is also high in saturated fat (which is bad for your heart). Just one slice of American cheese has 100 calories and 8 grams of fat, 5 grams of which are saturated. Ricotta, mozzarella and feta only marginally better in the fat and calories department. Instead of indulging, switch to low fat versions of your favorite cheeses, which usually contain around 50 calories and 3 grams of fat per slice. An ounce or two of low- fat cheese a boost of calcium\u2014and flavor!\u2014to any sandwich.  5. Squeeze in Your Produce! Vegetables are inherently healthy\u2014unless they&amp;#039;re soaked in oil! Skip those sauteed mushrooms, onions and peppers (they soak up a ton of the greasy stuff) and choose fresh crisp lettuce, tomatoes, onions and cucumber slices for your sandwich. Not only does adding these low-calorie extras makes your meal feel bigger and more satisfying, but you&amp;#039;ll be getting a dose of vitamins, minerals and fiber in every bite! For a fun change, you can also try adding apple slices to a peanut butter or turkey and low-fat cheddar sandwich. Advice from Tanya Zuckerbrot, MS, RD, a New York City-based dietitian and author of the F-Factor Diet. "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.seventeen.com/life/food-recipes/advice/a14068/healthy-sandwich-ideas/>