A popular meal choice, we are a nation who loves sandwiches. In fact, 50 percent of Americans consume a sandwich every day. While no sandwich is complete without the perfect spread, think outside the traditional condiment box. Try one of these seven better-for-you spread ideas and take the nutritional value of your sandwich to a whole new level.

Mashed berries instead of jam: While your jam may have pictures of fruit on the label, reading the nutrition facts tells a different story. You would need to eat 5 tablespoons of jam to reach just one gram of fiberand that comes along with 278 calories of sugar! Using smashed fruit gives you more fiber with fewer calories: 6 large smashed strawberries provide 2 grams of fiber with only 35 calories. For an extra touch of sweetness, drizzle some honey on top.

Roasted garlic spread instead of cheese: Nobody is asking you to give up cheese, but if you are throwing on a slice just to add some interest to your sandwich you might find that savory flavor is easily replaced with a low calorie, low sodium alternative like roasted garlic. Internet recipes abound, but basically roasting a few bulbs of garlic in the oven with some olive oil, peeled and blended produces a spread that has a rich umami flavor with no sodium and very few calories.  Try it on a Panini with some roasted chicken breast and fresh tomato slices for a light take on chicken parmesan.

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