What you eat is one of the main contributors to your overall health and wellness. While experts emphasize the importance of getting enough fruits, vegetables, whole grains, low-fat dairy, and lean proteins, most Americans aren’t meeting the dietary goals set by the “Dietary Guidelines for Americans.” One easy way to change that? Improve the quality of sandwiches.

“Per the 2020 Dietary Guidelines for Americans report, we know that sandwiches are a vehicle for under-consumed vegetables, but also that—as currently eaten—many kinds of sandwiches are a source of saturated fat and sodium,” Erin Ball, executive director of the Grain Foods Foundation, told Verywell.

While they may be tasty, the ingredients you include in your sandwich could be packed with sodium and saturated fat, making your creation fall short in the nutrition department.

If you want to make a sandwich that will taste as delicious as it looks and will fuel your body, a new federal initiative is here to help. Here’s how you can use a new resource from the MyPlate National Strategic Partners to “Build a Better Sandwich.”

How to Build a Better Sandwich

People love their sandwiches, Ball suggests using the Build a Better Sandwich Tool “as a springboard to better meet nutrient and food group recommendations.”

Here’s a look at the template you can follow:

• Build a strong base. Setting yourself up for sandwich success starts with a nutritious foundation of whole or enriched grains rather than refined ones. This key step aligns with Dietary Guidelines, which suggest that half of the grains we eat a day come from whole grains. Your options from there are only limited by your imagination. A couple slices of bread will do the trick, but there are also rolls, pita pockets, bagels, naan, and more.
• Pick some produce. Crisp lettuce and juicy tomato are a tried-and-true sandwich combo, but pretty much any fruit or veggie you love can be fillings. Avocado, roasted eggplant, and even apple slices are just a few ideas. For a little sweet, try using fresh berries in a nut butter sandwich instead of sugary jellies and jams. 
• Be picky about protein. While they’re popular, protein choices like salami, ham, and bologna are ultra-processed and lacking nutrients. Instead, choose a more nutritious and less processed protein like canned seafood, nut butter, and lean turkey or chicken. 
• Choose a spread. If you don’t want dry bread, mashed avocado, hummus, and beans can add some moisture without adding a lot of salt and saturated fat. A drizzle of extra virgin olive oil can also give your sandwich a boost of healthy fats. 
• Add value and save money. Gone are the days of the $5 Footlong, so you can save money and increase the nutritional value of your sandwich by using leftovers, buying in-season produce, and stocking up on your favorite fixings when they’re on sale.

“A healthier sandwich is about mindful ingredient selection, portion control, and creating a well-balanced combination of flavors and nutrients,” said Ball.

When built mindfully, sandwiches can be a fantastic part of a balanced and healthy diet.

“By providing guidance on ingredient choices and portion control, this [MyPlate] tool encourages healthier eating,” Ball said. “Over time, making a habit of pairing eating convenience with nutrient density could contribute to improved overall health by promoting better nutrition, supporting weight management, and offering a healthy template for many delicious, affordable, and easy meals.”

Does Your Sandwich Really Matter to Your Health?

If you eat sandwiches multiple times per week, they can certainly have a major impact on your health.

One study showed that sandwich consumption was associated with significantly increased calorie, total fat, sodium, sugar, and saturated fat intake, as well as reduced intake of dietary fiber. Sandwich eaters also had significantly lower overall diet quality. However, the study did not distinguish between more and less nutritious sandwich choices.

Other studies have shown that most sandwiches consumed by U.S. adults are high in calories, saturated fat, and sodium. Popular choices include hamburgers, hot dogs, sausages, or cold cuts.

It’s not all bad news. A 2019 study says that focusing on including more nutritious ingredients in a sandwich can be “an important contributor to overall nutrient intakes and nutrients to limit in the diet.”

As long as you are choosing nutritious bread and fillings, better-for-your sandwiches can be a nutritious part of a diet that’s also rich in produce, whole grains, lean protein, and other foods that are emphasized in the “Dietary Guidelines for Americans.”