When it comes to a quick and easy lunch option that fits into a busy workday, sandwiches reign supreme. But, where there's bread and cheese, there may also be concern about whether or not what you're eating is actually healthy. Should you be eating something like a salad instead?

"At the end of a meal, your stomach feels full based on the volume that fills it up, not the calories," explains Leslie Ramirez, clinical dietitian at Houston Methodist. "With a sandwich, there's plenty of opportunity to increase volume without increasing calories. So, done correctly, a sandwich doesn't have to an unhealthy choice at all."

But, as with all healthy food choices, there are do's and dont's when it comes to building a sandwich that's healthy.

How to build a healthy sandwich

• Bread: Go high-fiber to fill yourself up, or low-carb to keep your sandwich to a single serving of carbs
• Meat: Don't skimp! Add 3 oz. of lean meat, such as turkey, chicken or lean roast beef
• Veggies: Pack in plenty of nonstarchy vegetables, such as tomatoes, lettuce, bell pepper and sprouts
• Flavor booster: Add a few slice of avocado or some light mayo to add flavor but keep it low in saturated fat
  
  

Wondering what happened to the cheese? It's delicious, but it's high in both calories and not-so-healthy fats. It also lacks fiber and healthy fats.