Want to impress the spouse and kids with a sandwich to end all sandwiches, the one they'll beg for every time you walk in the kitchen? All it takes are a few "secret" ingredients that not only add zing and zest, but also boost the nutritional value. But sssh! We won't tell them what's in it if you won't.

First step: Get rid of the mayonnaise and lettuce. To turn a plain old meat and cheese sandwich from "blah" to "ah" you need a whole new set of accompaniments.

University of Arkansas dietetics professor Marjorie Fitch-Hilgenberg urges you to think color. "We eat with our eyes, and choosing colorful condiments can enhance the nutritional value of a routine food."

Three secrets of an amazing sandwich:
1. Replace white bread with 100 percent whole grain bread. (Tip: Make sure the first ingredient listed is whole wheat flour.) Whole grain bread is rich in fiber and micronutrients, including folic acid, magnesium, and vitamin E.

2. Substitute the lettuce with spinach and a tomato, adding real nutrition and deep green and red colors between the bread. Don't worry! Most people never notice the difference when nutrient-rich spinach replaces lettuce on burgers, subs and sandwiches. The resulting sandwich provides greater quantities of key nutrients, including vitamin C, vitamin A and folic acid.

3. Forget the mayo. Instead, slather the bread with low-fat yogurt or a variety of mustards, including Dijon, coarse-ground, spicy brown and wasabi. Get even more daring and spread some salsa, cranberry sauce, mango chutney or sauerkraut on the bread, all of which add great taste, extra nutrients and no fat.

But beware! As you get creative with sandwich condiments, choose items that won't add empty calories. "Healthy condiments can be used by everyone, whether for plain food or gourmet, carnivore or vegetarian," Fitch-Hilgenberg said. "The condiments we choose are only limited by our imagination."

--From the Editors at Netscape