4. Switch to whole grains.

Eat your lunchtime sandwich on whole wheat bread or whole grain bread at least once this week. The term "whole" is a tip-off to getting a whole lot more nutrition. Whole wheat bread slices up at least twice the amount of fiber, zinc, vitamin B6, and magnesium as white bread. Read the label to make sure that the bread is made with only 100 percent whole wheat or whole grains

If you want to gradually break into the whole wheat club, use whole wheat bread as the bottom slice of your sandwich and regular bread as the top layer. Eventually, make the whole switch to whole grains.

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Learn more about Boston University's Nutrition Programs.