Sandwich slimming tips
City girls usually grab lunch on the run. The most popular choices salads, soups (more about those foods later!) and sandwiches. Sandwiches are probably the most convenient lunch because you can eat them quickly and they are sold almost everywhere… from your corner deli or gourmet sandwich shop. They can be a great choice, or the worst. Calories range from 375 - 800 plus!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. Some sandwiches are also made on breads that are deceptively high in calories.
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 following portions are the typical amounts added to a sandwich. For example:
cheese (2 oz) =200 cal / 18 gm fat
regular mayo (2 T.) = 200 cal / 22 gm fat
Russian dressiing (2 T.)120 cal / 10 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. Avocado is somewhat high in calories, however it is still a good choice as it contain heart healthy fats. If you love cheese, try to limit it on a sandwich to only once 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. 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.
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 **
bread =300 calories
wrap bread = 240 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.Both of these Au Bon Pain sandwiches - chicken tarragon with romaine sandwich and Arizona chicken sandwich on sundried tomato bread - pack in over 625 calories and 29 grams of fat.
Solution: Check out all the ingredients in the sandwich. If possible, try to obtain the calorie content on line. Healthy sounding sandwiches are not necessarily low in calories and fat!
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