Sandwich Slimming Tips

What do you grab for lunch? Chances are it is some type of sandwich. Sandwiches are convenient, relatively inexpensive (unless you get it from a gourmet sandwich shop in which case you’ll pay $8!), can be eaten quickly (versus a salad which you need to chew 100 times) and are sold almost everywhere… from your corner deli or gourmet sandwich shop. From a weight control or health standpoint, they can be a great choice, or the worst. Calories range from 375 – 800 or more!  The problem with most deli or gourmet sandwiches is that they are overstuffed and contain high fat ingredients such as mayo, cheese, pesto, Russian dressing, etc. Read on for the “skinny” on sandwiches…

Here are some quick tips to slim your sandwich:
Problem: Beware of high calorie high fat condiments. They can add over 300 calories to a sandwich. The amount added will depend upon the size of the sandwich and of course, who is making it. For example, some jumbo wraps may add 3 T. of Caesar or pesto dressing)

Cheese (2 oz) =200 cal / 18 gm fat
Regular mayo (2 T.) = 200 cal / 22 gm fat
Russian dressing (2 T.) = 120 cal / 10 gm fat
Caesar salad dressing (2 – 3 T.) = 150- 225/18 -27 gm fat
Pesto (2 – 3 T.) = 130 – 195 cal/ 10-15 gm fat

Solution: Try these low calorie low fat condiments instead: lettuce, tomato, other veggies, mustard – plain or flavored, BBQ sauce, ketchup, roasted peppers, hot peppers, hot sauce, low calorie salad dressing. Avocado is fairly high in calories, however it is still a good choice as it contains heart healthy fats. If you love cheese, try to limit it on a sandwich to only 1-2 times a week, or ask for only one slice (100 calories per one oz slice). Having lettuce, tomato and mustard instead of cheese and mayo can save you 400 calories and 40 grams of fat!

Problem: Many sandwiches are overstuffed and may contain 7 oz of filling (600 calories or more – not including the bread!).

Solution: Try to remove some of the filling or better yet, eat only half of the sandwich if it is REALLY jumbo sized. Eating half of the sandwich will allow you to enjoy one of your favorite “fattening” sandwiches on occasion! A good compromise would be to order 1/2 sandwich and a low calorie soup. Or split a sandwich with a co-worker.

Problem: High calorie breads

Solution: Select breads that are lower in calories. Here is a comparison of different breads:
2 slices of regular bread =160 calories **
Wrap bread = 240 – 320 calories
Kaiser roll = 240 calories
Medium pita = 160 calories**
2 slices of light bread = 80 calories**
Bagel = 320-500 calories (80 calories per ounce)
Cosi (one slice bread) = 265 calories

** Best low calorie choices
*Try to select whole grain breads if possible to increase your fiber and nutrient intake.

Problem: Do not let the name fool you! Sandwiches made with fish or chicken are not necessarily low calorie. Often times, there are added sauces, cheese or mayo which jacks up the calories and fat content. Check out these belly busting sandwiches:

Pax Buffalo Chicken Wrap = 890 cal/28 gm fat
Au Bon Pain Chicken on Roll = 860 cal/31 gm fat
Europa Chicken Tandoori = 633 cal/26 gm fat
Hale & Hearty Country Italian Country Chicken Sandwich = 820 cal/50 gm fat
Cosi Tuna Melt = 1012 cal/60 gm fat

Solution: Check out all the ingredients in the sandwich. Try to obtain the calorie content on line. Healthy sounding sandwiches are not necessarily low in calories and fat!

Problem: Overall high calorie, high fat, high sodium and expensive sandwiches!

Solution: If possible, make your sandwich at home. You can control what kind of bread, filling and condiment you use. Suggestions:
– Use whole grain breads
– Use low fat mayo and low fat cheese
– Add in a lot of veggies. Try shredded carrots or cabbage, peppers, tomatoes, grilled eggplant, etc. Not only will this help to fill you up, it will also boost the nutritional content of your sandwich
– Make your sandwiches interesting by adding in flavored mustards (there are quite a few to choose from), seasonings such as curry powder, hummus or guacomole (just go easy with the portion size as it isn’t low in calories)

Would love to hear more sandwich ideas from CGB readers!

And don’t forget to download my free Lunch Survival Guide (and Snack Guide and Sushi Guide)