Good & Baked:Learn which breads to skip over and pick up the healthier alternative instead.
Toss Out: Multi-grain bread
Toss In: 100 percent whole grains
Multi-grain bread is often made of enriched flour or wheat flour—which lacks the fiber and vitamins of 100 percent whole-grain flour. "The first item should be a whole grain," says Bonnie Taub-Dix, M.A., R.D., author of Read It Before You Eat It.
Look for three grams of fiber and no more than 200 milligrams of sodium per slice.
Best Buy: One slice of Arnold 100% Whole Wheat has 150 milligrams of sodium and three grams of fiber.
More: What Are Whole Foods?Toss Out: Spinach wraps
Toss In: Corn tortillas
Made mostly of refined white flour, many spinach wraps contain a scant amount of the actual leafy vegetable. Six-inch corn tortillas made with whole corn flour are higher in fiber and lower in calories.Best Buy: La Tortilla Factory Fiber & Flax Corn Tortillas provide 5 grams of fiber along with omega-3 fatty acids found in flaxseed.
More: 30 Foods That Fight FatToss Out: Bagels
Toss In: Whole-Wheat English Muffins
One-hundred percent whole-wheat English muffins contain less than half the calories of and more fiber than most bagels.Best Buy: Thomas' 100% Whole-Wheat English Muffins provide three grams of fiber per muffin and 6 grams of protein.
(For the full aisle-by-aisle guide to our top picks, see the Runner's World Ultimate Supermarket Survival Guide.)