You can get whole-grain breads in fat, crusty loaves from bakeries, and you can also get them in neat, sliced and packaged versions at your grocer’s. Both are fine, but if you prefer the latter type, check out the ingredient list and buy only those breads that have a whole grain at the top of the label. On the other hand, don’t let your imagination stop at bread that comes in loaves. You can also buy whole-grain bagels, rolls English muffins and pita bread.
Now that we’ve got the foundation of our sandwich, it’s time to select the filling. Fish and seafood are the healthiest choices, since most of them tend to be lower in fat than meat. A simple broiled fish fillet makes a great sandwich filler. Three ounces of cod contains only 89 calories and less than a gram of fat. Drizzle a little lemon juice on the fillet, pack it between two slices of whole-grain bread, add lettuce and tomato, then paint on a layer of spicy mustard for delicious, light meal.
