Bread Winners: Fresh Sandwich Ideas

May 1, 2011— -- Whole Wheat: Earth Grains Wheat Berry with Honey (2 slices)Calories 200Protein 10 gSugar 6 gFiber 6 gFat 2 gSodium 300 mg

Like! This bread gets our vote for its nutritional value, great taste, and the ecofriendly way its wheat is grown.

Yikes! If a brand doesn't list whole grains as the first ingredient, you're being shortchanged.

Roll: Martin's Famous Whole Wheat Potato Rolls

Calories 100Protein 7 gSugar 5 gFiber 5 gFat 1 gSodium 160 mg

Like! This soft and doughy bakery choice packs a significant amount of protein and fiber into just 100 calories.

Yikes! Pick your roll with care. Some are closer to sticky buns in terms of sugar content.

Wrap: La Tortilla Factory Low Carb Whole Wheat (large)

Calories 80Protein 8 gSugar 1 gFiber 12 gFat 3 gSodium 300 mg

Like! Low in calories, high in fiber and protein, this wrap is a stellar choice for your midday meal.

Yikes! Tomato and spinach varieties tend to be packed with salt (more than 850 mg), and their hue can be from dyes, not produce.

Organic Sprout: Ezekiel 4:9 Whole Grain Sesame (2 slices)

Calories 160Protein 8 gSugar 0 gFiber 6 gFat 1 gSodium 160 mg

Like! This loaf gets high marks: Whole grain is the primary ingredient, it's packed with protein and fiber, and it's sugar free.

Yikes! Sprouted grain breads are generally more nutritious, but some taste very dense and dry.

Pita: Pita Gourmet High Fiber Pocket Bread (7")

Calories 170Protein 8 gSugar 1 gFiber 6 gFat 0.5 gSodium 290 mg

Like! Not only is this pita low fat and fiber rich, but its pocket shape is also perfect for stuffing in extra veggies.

Yikes! Beware of some mass-market brands, which mainly consist of refined flour.

Sandwich Thin: Pepperidge Farm 7 Grain Deli Flat

Calories 100Protein 6 gSugar 3 gFiber 5 gFat 1 gSodium 170 mg

Like! These skinny slices are convenient, tasty, and an all-around good option for a brown-bag lunch.

Yikes! Thins are touted as the healthy choice, but be sure they have at least 5 g of fiber or you'll be hungry again in a hurry.

The In-Between

2 leaves lettuce2 slices tomato3 oz low-salt turkey breast2 slices Swiss cheese1 tsp mustard

Calories: 230Protein: 20 gSugar: 2 gFiber: 1 gFat: 11 gSodium: 680 mg

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