Most of us eat lunch on the run, grabbing whatever is fast and convenient. Living in the city, there are many lunch choices available. It seems as if there is a different food store on each block. It can be difficult to know which choices are healthy and relatively low in calories as compared to the choices that are deceptively high in calories.

Here are a few quick tips to help you make the right choice:

Best choices (400 calories or less):

1. Turkey sandwich on whole grain bread with lettuce, tomato and mustard (375 calories)

2. Subway “Under 400″ sandwiches on 6″ whole grain bread  (300-400 calories)

3. Suishi (pick miso soup or small order of edamame), one regular sized roll and 3 pieces sashimi (~ 400 calories)

4. 1/2 sandwich and low calorie soup such as vegetable or gazpatcho (400 calories)

5. ”Pick your ingredients” small sized salad with lean protein such a shrimp, grilled chicken, plain tuna or turkey, vegetables, and one scoop of low calorie dressing  (375 calories)

6. Turkey burger, no roll, with a salad with light dressing (400 calories)

Worst Choices  (650 calories or more)

1. Gourmet wraps that include cheese, mayo, or other high fat sauces. For example: Au Bon chicken club on foccacio greens sandwich (830 calories), Au Bon Pain veggie muffalato sandwich (824 calories)

2. Paninis (~ 750 calories)

3. Tuna salad, egg salad or chicken salad sandwich (~ 650 calories and more)

4. Grilled chicken caesar salad (800-900 calories)

5. “Pick your ingredients” small sized salad with lean protein such a shrimp, grilled chicken, plain tuna or turkey, vegetables, and one of more of the following ingredients (olives, avocado, crispy noodles, cheese) AND regular salad dressing (700 calories or more)

6. Large cheeseburger with fries (over 1000 calories)

* If possible, check out websites for calorie information. Information is available for stores including Au Bon Pain, Cosi and Subway.

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