For sandwiches that are nutritious and tasty, use ingredients that have texture. This brown-bag strategy helps if you're trying to lose weight, because the textured foods are typically filling and more satisfying.

  • BREADS. Whole-grain varieties are usually higher in fiber than white breads are. Check the label to make sure you're getting at least 2 grams of dietary fiber per slice.
  • VEGGIES. Add volume, crunch and taste with veggies such as lettuce, tomato, cucumbers, thin carrot slices, sprouts, sweet peppers.
  • CONDIMENTS. Instead of yellow mustards, experiment with grainy kinds, many of which have a more intense flavor in addition to texture.