Real Simple asked experts to read the package labels and analyze the ingredients in whole-grain breads — so you don’t have to. Here are the top picks, based on both taste and nutrition, to best accompany your ham-and-cheese (or hummus-and-sprouts), courtesy of Laura Pensiero, a registered dietitian and restaurateur and a coauthor of the Strang Cancer Prevention Center Cookbook, (McGraw-Hill, $17, www.amazon.com); Charlotte Hayes, a registered dietitian for Good Measure Meals, an Atlanta-based food-delivery service; and Maureen Callahan, a Denver-based dietitian.

Rubschlager 100% Whole Wheat or European Style Whole Grain

Arnold Whole Grain Classics 100% Whole Wheat or Healthy Multigrain (available east of the Mississippi)

Oroweat Honey Fiber Whole Grain Bread (available west of the Mississippi)

Thomas Squares Bagelbread 100% Whole Wheat

Pepperidge Farm 100% Whole Wheat Natural Whole Grain Bread

Earth Grains Extra Fiber 100% Whole Wheat

If you’re having trouble making the switch from white to whole wheat, Pensiero suggests trying a “white whole-wheat” bread, like Nature’s Own Whitewheat or Wonder Made With Whole Grain White. “If you can’t make the transition to a nutty whole-wheat bread, you’re still doing better with a white whole-wheat bread,” she says.