If you draw out the plans for the typical three-story sandwich, you've got a foundation and roof of bread for a robust outside structure. Inside you'll find some all-time favorites - a leaf of lettuce, a slice of tomato, cheeses and lean deli meats - all of the building blocks for a great meal. It's a comfortable setup, and yet it could be so much more with the addition of some extras - a little home improvement, if you will.

The blueprint of a basic sandwich makes for a quick, convenient and inexpensive meal. But is your favorite sandwich really healthy? It can be, but watch out for some basic sandwich building pitfalls.

You can be certain you're off to a good, low-fat start when you get out two slices of classic white bread or a roll to begin construction of your sandwich. On average, one slice of bread contains only one gram of fat and 75 calories, the majority of which come from complex carbohydrates, the best source for time-released energy for our bodies. And bread gives your body fiber, which helps control weight, promotes regularity and satisfies hunger. Enriched bread also contains key B vitamins, like niacin, thiamin and riboflavin to combat nutrition deficiencies. What's more, enriched breads now contain folic acid, which helps prevent birth defects caused by a lack of folate (a B vitamin) in women's diets.

"You can always feel good about the bread, but it's what you put between those slices that make or break the sandwich," says Judi Adams, M.S., R.D. Between those slices you can end up with simply a lot of calories and fat or you can make your sandwich the blueprint of a vitamin powerhouse.

Read on to get a closer look at what sandwiches have to offer and check out the following ideas on ways to add more flavor, nutrients and pizzazz to scrumptious sandwiches.

The Basics

The basic deli and chicken salad sandwiches are among America's favorites. Not only are they quick to make, but also perfect for satisfying hunger pangs. What many fail to remember is that even a simple sandwich, that takes little effort to put together, offers many essential nutrients needed for health. Here are what the basics have to offer - layer by layer!

Bread: Provides complex carbohydrates, fiber, B vitamins and folic acid.
Deli meat and chicken: Provide protein to your diet.
Cheese: Allows for a serving from the dairy category, providing calcium and protein.

For That Extra "Oomph"

Building your sandwich into an architectural vitamin dream house means digging a bit deeper into the vegetable crisper. Be creative and adventurous - by adding a rainbow of colors to your sandwich, you add taste and increase vitamin power!

Tomatoes: Provide vitamins A and C and lycopenes (which may help prevent some types of cancer).
Carrots: Provide vitamin A and fiber.
Spinach: Provides vitamin A and C, as well as fiber, folate, iron and magnesium.
Cucumbers: Provide phytochemicals (which are thought to reduce the incidence of cancer).
Bell peppers: Provide vitamin C and phytochemicals.
Onions: Provide vitamin C.
Artichokes: Provide vitamin C, fiber, folate, magnesium and phytochemicals.
Mushrooms: Provide niacin, copper, riboflavin and phytochemicals.
Alfalfa sprouts: Provide fiber.

For Sweet Tooth Satisfaction

If you think satisfying your sweet tooth cravings means turning to tempting sweets, think again and think fruit. While there's nothing wrong with enjoying an occasional "chocolatey" indulgence, sandwiches with fruit fillings can give you what you want and more. You'll get all those nutrition extras that are sure to make your mouth smile and your body feel good.

Strawberries: Provide vitamin C and folate.
Apples: Provide phytochemicals and fiber.
Bananas: Provide vitamin C, fiber and potassium.
Raisins: A low-sodium, fat- and cholesterol-free treat.
Dried apricots: Provide vitamin A, potassium and fiber.
Apples: Provide phytochemicals and fiber.
Pineapple: Provides vitamin C and phytochemicals.
Grapes: Provide phytochemicals.

So go ahead and rebuild your favorite sandwiches into vitamin powerhouses - just don't forget you need a strong bread foundation in your blueprint for the health, soundness and success of your structure.

Fruit and vegetable nutrition information provided by the 5 A Day for Better Health Program.