A sandwich need not require you to open your mouth like a giant hippo and bite into a foot-high stack of cholesterol, stuffed into a made-from-white-flour bun, grease running down to your elbows ... A wholesome sandwich is actually a great solution for busy people and presents many advantages.

Portable, quick and easy to assemble, a sandwich makes it possible to have a healthy and filling meal even on the go. With a little planning, and perhaps using some leftovers from yesterday’s dinner, you can save time. A thoughtfully prepared pita, wrap or bread sandwich, helps control portion size, calorie count and boosts nutritional intake. An all-veggie one makes for a great snack as well.

Combining meat AND cheese, squirting vats of mayo into your creation or overloading on salty foods, such as pickles or olives, are all health hazards. Fried hamburgers or fried fish aren’t healthy either. Making your sandwich at home gives you full control over its components. A healthy sandwich begins with quality whole grain, or multigrain bread, with the whole grain listed at the top of the label’s ingredient list.

A sandwich binder is often necessary, to keep the filling “glued” together, minimizing its goodies from falling out and landing on your lap. Some nutritious and delicious binder options are: (no, not Gorilla Glue…), guacamole, hummus, Greek yogurt or a small amount of salad dressing. A looser filling is best served in a whole grain pocket bread.

Sandwiches can be made in advance and refrigerated: PB “Sammie,” made with pure peanut butter, is an example (no jelly please!) If the filling is moist, to prevent the bread from becoming soggy, toast and coat it with a thin layer of butter, or olive oil, or keep the filling in a separate, airtight container and place it on the bread immediately before mealtime.

Numerous scrumptious and nutritious ingredients can turn ordinary sandwiches into memorable and nutritious culinary events. The following are some suggestions: Marinated artichoke hearts, sliced pineapple, lemon or orange zest, red or sweet onion, alfalfa sprouts, roasted sweet red pepper, spinach, Romaine lettuce, avocado, tomatoes, cucumber, pitted olives, dried cranberries, nuts, hummus, fresh or dried herbs, finely grated garlic, cooked or roasted chicken, grilled fish, tofu, mashed sardines with lemon juice – the sky is the limit! Here are some recipes to get you started – bon appétit!

CHICKEN SALAD STUFFED PITA

2 servings

2 whole grain pitas

¾ pounds boneless, skinless cooked chicken, chopped

1 cup, small chunks avocado

1 cup thinly shredded cabbage

2 green onions, sliced, including their whites

2 tablespoons chopped fresh cilantro or oregano leaves

DRESSING

½ tablespoon grated lemon peel

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

½ teaspoon dried oregano

½ teaspoon ground cumin

Salt

Warm the pita. Meanwhile, in a medium bowl, whisk dressing together. Cut chicken into bite-size pieces, add to dressing. Mix in all other ingredients. Cut each pita in half and fill with the chicken salad, evenly dividing it among pita halves.

WRAPS WITH TOFU AND GUACAMOLE

2 servings

1 cup small chunks avocado

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

2 green onions, thinly sliced, including their whites

2 teaspoons Italian seasoning

Salt and pepper

1 brick firm tofu, drained

4 Romaine lettuce leaves, shredded

2 medium tomatoes, finely chopped

4 multigrain wraps

To make guacamole: With a fork, mash avocado on a plate. Transfer to a small bowl. Add lemon juice, oil, salt, pepper, Italian seasoning and green onion. To make the wraps: Divide and spoon equal amounts guacamole on each wrap. With the back of the spoon, spread guacamole, leaving ¼ inch margins on all sides. Blot tofu with paper towels to remove excess moisture. Cut tofu into ¼ inch cubes. Sprinkle lettuce, tofu, and tomato, evenly divided on the prepared wraps. Tightly roll in one direction.

VEGGIE CHEESE SANDWICH

1 serving

2 slices whole grain bread, toasted

1 small pat unsalted butter

4 slices smoked Gruyère cheese (about 1/8 pound)

1 medium tomato, sliced

A generous wad of alfalfa sprouts

Spread a thin coat of butter on one side of each toasted slice of bread. Stack half the cheese on one slice of bread. Add two slices tomato; spread the alfalfa on the tomato, top with the rest of the cheese slices then the bread. Cut sandwich in half.

Judy E. Buss is a self-syndicated eating-for-health columnist and blogger, speaker and nutritional cooking instructor.