Many of us enjoy grabbing a sandwich for a meal, typically lunch! What is there not to enjoy about an easy to put together meal that never gets boring thanks to many topping options, kinds of breads and endless condiments and dressings? Whether you are in the mood for a hot or cold sandwich, one with meat, ham, fish or a maybe a tofu sandwich, even this simple meal can be a bit overwhelming. At MakeMyPlate we are aware that many of our users often eat out and want to provide you with all the tools you need to stay on track when it comes to your weight loss diet plan This week will focus on deli’s/café sandwich menu options.
A sandwich can make for a healthy and satisfying meal. When you make smart healthy choices, they contain carbohydrates, protein, and vegetables. On the other hand, they can also add up to hundreds if not 1,000 calories! About half of your daily caloric needs when on a general meal plan of 2,000 calories. Here are some hints and tips on how to make a healthy choice for your weight loss plan, especially when dinning out.
Who doesn’t enjoy the smell of fresh baked bread? With today’s variety and choices, you can really get confused when it comes to picking the best bread when on a weight loss diet. My general tip is opting for bread slices instead of a roll, ciabatta or specialty bread. Those options usually contain more calories. If possible, make it even a better choice and order your sandwich on whole wheat or multigrain bread. These kinds of bread contain more fiber and are richer in nutrients. If you are counting your calories, you can also ask to see if the restaurant has flat bead, “light” bread or even ask to have most of the inside part of the roll removed before making your sandwich.
Condiments and dressings
For someone trying to watch their weight, this can defiantly be a danger zone when it comes to calories. Thinking about our basics, condiments that you want to cut back on are those based on mayonnaise. These usually have a creamy appearance. Examples for these kinds of toppings are thousand island, honey mustard, ranch, spicy mayonnaise etc. These dressings are high in fat, and not the kinds of healthy fats you want to consume in moderation. Another ingredient that can be found in many of the dressings is sugar commonly found in sweet onion, teriyaki or vinaigrette. Instead of the condiments and dressings mentioned above, good options are mustard, hummus, avocado spread, roasted pepper spread or giving your sandwich a kick by using strong herbs such as basil, oregano, cilantro, mint leaves dill etc.
In most cases, this is the main ingredient in your sandwich. As mentioned above, there are many options when it comes to creating your masterpiece of a sandwich. If you choose to go with a meat or fish option, try to stick with low fat options such as low fat cold cuts, ham, tuna or salmon. As a substitute, other good options include tofu, tempeh or a lentil/ bean spread. Both options can be combined with cheese or the cheese can even stand alone as a protein source. One common down side of cheese toppings at restaurants is that many restaurants offer cheeses that are generally high in fat. At your restaurant of your choice, ask if they have a low fat cheese option on hand, or consider skipping the cheese altogether if consumed with other protein sources.
This is the place where it’s time to pile it on! Adding vegetables to your sandwich adds bulk, colors, variety and nutrients, with very little calories. Try a different variety of vegetables to keep your sandwich exciting every time.
As you see, a sandwich can be a great option for a meal, even when on a weight loss diet. Use these guidelines at your next visit to a deli or café and enjoy a guilt free meal. Bon Appetite and Enjoy!