Sandwiches are a popular choice at fast food restaurants. Submarines (sub) sandwiches are great choices because they offer a wide variety of meats, vegetables and breads. Beware; some sandwiches have more calories, fat, and sodium than others do. The sandwich is a great food choice, because you can control what goes on it. Follow these tips for a healthy sandwich:

• Use mustard instead of mayonnaise.
• Try red or green peppers, tomato, lettuce, cucumber, sprouts, carrot shreds or onions to spice up the meal.
• Add low fat cheese, such as sliced mozzarella. Cheese is a good source of calcium.
• Choose whole-grain bread, roll, or pita for more fiber.
• Choose turkey, grilled chicken, or roast beef sandwiches instead of burgers or mayonnaise-based meat salad sandwiches, such as tuna salad, chicken salad, or ham salad.
• Ask for a plain baked potato, pretzels, or baked chips with your sandwich instead of regular potato chips or fries.