Sammy switcheroos

Girls' Life, August-Sept, 2007 by Mandy Forr

Sandwiches are a lunch-time staple. From PB&J to ham-and-cheese, everyone has a fave. But sammies cna be huge fat traps (regular mayo alone can add 200 calories and 22 grams of fat--yikes!).

So we asked Dr. Christine Wood of kidseatgreat.com to weigh in on how to transform your sandwich into a smartwich.

COLD-CUT COMBO

STUPIDWICH Italian-style sandwich, piled high with ham, bologna, salami, turkey breast, provolone, lettuce and vinaigrette dressing on a white roll

SMARTWICH Roast beef and provolone with lettuce, tomato, Italian seasoning and olive oil in a whole-wheat tortilla

WHY SWITCH? Processed meats, like salami and bologna, are loaded with fat and sodium (hello, post-lunch bloat). Opt for leaner cuts, such as carved roast beef. And olive oil is actually considered a good fat, so it's much better for you than bottled dressing. Trade your white roll for a delish whole-wheat tortilla, jazz it up with herbs, and you're good to go!

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PB&J

STUPIDWICH Creamy peanut butter and grape jelly spread on white bread

SMARTWICH Organic peanut butter and 100% fruit jelly, jam or marmalade with banana slices on whole-wheat bread

WHY SWITCH? Buy bread with "100% whole wheat" listed on the packaging. "It contains the whole outer bran layer, which is rich in fiber," says Dr. Wood. Many girls skip peanut butter because it's high in fat, but it's a great source of protein and it fills you up so you eat less. "Organic peanut butter has healthier monosaturated fat." Make sure you use a 100% fruit spread (no corn syrup!) and add s iced bananas for instant energy.

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TURKEY CLASSIC

STUPIDWICH Turkey breast, American cheese, mayonnaise, lettuce and sliced tomato slapped on a kaiser roll

SMARTWICH Turkey breast, part-skim mozzarella, canola-oil mayo, green-pepper rings, tomato and lettuce on a whole-wheat sub roll

WHY SWITCH? Calcium, calcium, calcium! It's so important for girls. That's why Dr. Wood recommends cheese on sandwiches--and if you go with a lower-fat version of your fave, it's OK to add an extra slice. Canola-based mayo is whipped up with way more healthful oils than the regular or even low-fat versions. Still, don't put gobs on. A little dab'll do.

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HAM & CHEESE

STUPIDWICH Sliced ham and Swiss cheese with mustard on white bread

SMARTWICH Chicken and low-fat Swiss with lettuce, tomato and honey mustard in a whole-wheat tortilla

WHY SWITCH? Ham is packed with sodium, fat and all kinds of other additives we won't go into. The most healthful substitute? Pull off pieces of chicken or turkey from last night's dinner left-overs. Top it off with loads of whatever you can find in your fridge's produce drawer, then roll it up in a tortilla for a yummy wrap. And remember, any mustard is better than mayo. It's practically calorie-free and contains zero fat.

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TUNA SALAD

STUPIDWICH Deli-counter tuna salad with shredded cheddar, lettuce and tomato on white bread

SMARTWICH Homemade fruit 'n' veggie tuna salad with cheddar, romaine and tomato stuffed into a whole-wheat pita

WHYSWITCH? Pass on the dell and mix your own tuna. You can snazz it up and use less mayo. "Get canned [water-packed!] tuna, add a little low-fat mayo, chopped apples, dried cranberries and celery, and top it with a little avocado," says Dr. Wood. Also, whole-wheat pitas are a good option: "Make sure they don't have trans fat." And when it comes to lettuce? The darker, the more nutritious.

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BAGEL SAMMY

STUPIDWICH Sesame seed-studded bagel smeared with cream cheese

SMARTWICH Multigrain bagel with hummus, lettuce, tomato, green peppers, zucchini, carrots and cukes

WHY SWITCH? Bagels get a bad rap (carbs, eek!), but they can be a good choice. "Look for a high-fiber, multigrain bagel," says Dr. Wood. Top it with fiber-filled, protein-laden hummus. Or go with light or fat-free cream cheese. "Then add sliced and grated veggles." Voila! A fresh, healthful take on the ho-hum.

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Eat Great--Your Grades Depend On It!

Eat Great--Your Grades Depend On It!

You're groggy, distracted, and our tummy's grumbling--even though you ate an hour ago. What gives? Chances are, lunch is to blame. To stay full, go for fiber (whole-grain bread), good fats (nuts and string cheese) and fruit. For optimum alertness, avoid sugary treats like cookies. They give you a quick push, but you crash after about 30 minutes. Tempted to guzzle a caffeinated soda for a peppy pick-me-up? Don't! Caffeine's quick fix makes you more tired in the long run--turns those A's to zzz's.

Sides Matter

potato chips are a classic lunch companion, but they can add lots of fat and no nutritional value. Dr. Wood recommends pretzels, baked chips or whole-grain crackers like Triscuits. If you must have the real deal, "avoid trans fats. A lot of companies, like Lays, are getting rid of that," says Dr. Wood. For other sides, go for sliced fruits, veggies and yogurt. For dessert? Do fat-free fig bars, oatmeal cookies or yummy chocolate-covered raisins.