How to grab a sandwich with fewer calories

From traditional ham and Swiss on rye to veggie subs to trendy paninis hot from the grill, here are some sandwich-savvy tips on building the best bites between bread.

Bread as your base

Think of a sandwich as an opportunity to customize your meal to meet taste and nutrition needs. The bread is the blank canvas.

The healthiest canvas is whole-grain bread because it’s higher in fiber and other nutrients found in the exterior bran portion of a grain. But registered dietitian Sharon Palmer of Environmental Nutrition (environmentalnutrition.com) warns that labels can be deceiving and cautions against breads sold with phrases like “made with whole grains” or “multigrain.” Make sure that whole grain is the first ingredient listed to avoid products that add a pinch of whole-grain flour to try to jump on the healthy bread bandwagon. Choose breads with at least 2 grams of fiber per slice.

Like croissants? No wonder. Croissants are made with the equivalent of five pats of butter, so know you’re getting into high-fat bread territory and avoid adding any extra butter or mayo to your sandwich. Focaccia bread can be a higher fat choice, too, because it’s baked with olive oil and often more is drizzled on top after baking. Forgetting the bread and making lettuce wraps “sandwiches” is pretty popular today, too. Just note that wrapping fried chicken strips or teriyaki-sauced shrimp in lettuce leaves can still rack up a lot of calories because of the filling.

Insider tips

Giant deli sandwiches piled high with meat and cheese can land you a lunch with your calorie total for the day. Choose no more than 3 ounces of lean meats such as ham, turkey, roast beef or grilled chicken. Higher-fat meats such as pastrami and salami contain twice the calories. If you want a chicken salad or tuna salad sandwich, just don’t add any extra mayonnaise, it’s already in the mix. A slice of cheese will add about 100 calories; so be aware of that before you pile on multiple slices.

Work in as many vegetables as possible. In classic sandwich shop speak, “Run it through the garden!” Ask for a double-the-usual lettuce and tomato garnish, and if other veggies are available, such as cucumber slices or fresh spinach, go for it. Note that one-quarter of an avocado is a tasty splurge at 80 calories but is a good source of healthy monounsaturated fats, fiber, vitamin C and lutein (which is good for your eyes).

Be slather-savvy

Go easy on the mayo because it’s 100 calories per tablespoon. Light mayonnaise cuts that in half. If you’re ordering a panini, ask them not to spritz on extra oil before it hits the grill. At sub shops, note that the oil and vinegar mix can set you back 70 calories per tablespoon. So, ask for a little oil squirted on and then more of the vinegar to wet down your sub.

Mustard, with a mere 5 calories a teaspoon, is a flavor bargain. A 6-inch turkey and cheese sub dressed with mayo and oil is 500 calories. The same sub with mustard is 300 calories.

Sandwich sidekicks

Skip the chips or share a little bag with a friend. Baked chips will have less fat and calories -- but still add about 100 calories to your meal. Better yet, go for a fresh crunch with a side salad or fresh fruit option to boost nutrition and build a better lunch.

Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolyn oneil.com.