Today is the "Good" 'wich from Panera, 547 calories. It consists of 4 oz turkey breast deli meat, 1 slice cheddar cheese, 1/4 of an avocado, 2 slices bacon, 2 slices of 100% whole wheat bread, romaine lettuce, tomatoes and raw onion.

• Go for brown. Two slices of whole-grain bread = 140 calories. And the fiber will keep you full longer than white bread.
• Pile on veggies. They add color, crunch, flavor - oh, and nutrients! Try tomatoes, dark leafy greens, onions and peppers for just 14 calories. (Avoid anything sauteed, which usually means it's oil-soaked.)
• Think like a card shark. Four ounces of turkey - five thin slices or roughly the size of a deck of cards - is a reasonable 109 calories.
• Ask for a healthier "dressing." Swap mayo for a few slices of avocado. You get creamy texture and a boost of heart-healthy fat for just 80 calories.
• Get a yummy extra. We're not suggesting you eat it every day, but two medium bacon slices have just 87 calories.
• Satisfy your cheese craving. Stick to just one slice of strong-flavor cheese like sharp cheddar, Swiss or pepper jack.