Here’s a sandwich lover’s bread guide: Ordinary white bread, the kind that goes with peanut butter and purple jelly, is 75 calories a slice. You can do better for less!

By comparison, one 30 gram slice of white bread has about 80 calories. Depending on age and lifestyle, women need about 1,600 to 2,400 calories a day. Men need about 2,200 to 3,000 a day.