Diet Food Reviews
Anatomy of a Sandwich
The Bread: So many choices these days, but let's stay away from "white, bleached, enriched" and go for something with "whole grains" (different from whole wheat flour). Try Sara Lee Heart Healthy 100% Multi-Grain Bread. There's 100 calories in each slice of bread (on average), so you've already got 200 calories.
The Veggies: You want to bulk up on the veggies because it will make your sandwich thicker, and it doesn't add as many calories as meat. For lettuce, go for Romaine over Iceberg to get a little better nutritional value [check the comparison]. You've probably only added 20 calories maximum here.
Another staple should be slices of tomatoes. You want to make sure that you have firm tomatoes. There's nothing worse than tomatoes juice just oozing from a "too old tomato." Again, you are probably adding another 20 calories here.
Want to get fancy with the vegetables - add more. I like strips of bell peppers and slices of cucumbers cucumbers. Another 30 calories from both. What are some of the vegetables you put in your sandwich?
Cheese: If you want to save some extra calories, then this is one of the places to do it. Try eliminating or cutting down on the amount of cheese you use. I do have a weakness for sharp cheddar, but I don't include it in all my sandwiches. One slice of cheddar cheese averages about 110 calories, so again, if you are trying to cut calories ... leave it out!
Meat: Not an issue for vegetarians, but it certainly is a requirement in the sandwiches of us 'omnivores.' You have to change your thinking though. Think of the veggies as the 'guts of your sandwich' and meat as 'taste enhancer' - just a little something extra to add to the flavor. I am partial to using deli ham or turkey because they have fewer calories. One slice of the reduced fat kind, like Healthy Choice Honey Ham] is 60 calories.
So the calorie count on the sandwich I made pictured above: 220 calories for the bread, 50 calories for the lettuce and tomatoes, 1 slice of cheese at 110 calories and 2 slices of ham, 120 calories = 500! It would have been 390 calories without the cheese, and 330 if I had only used one slice of ham.
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Cool review! One of the best so far...
And don't forget those condiments! A serving of mustard may tout only 15 calories per teaspoon, but you probaby put about two tablespoons on - which is a whopping 90 calories. Try to avoid honey mustard and go for brown or Dijon mustard. Make sure to use fat free mayo or Miracle Whip, too, as that can add a colossal amount of fat.
I prefer green leaf lettuce for sanwiches - it's frilly on the edges and pretty. :P
Hmmm When I make a sandwich I use Alvarado St Low Carb Flax Bread (100 for 2 slices), salsa (10 for 2 tbsp) Flax (30 for I tbsp), Hormel Natural Choice Turkey (2 Serv for 120) and Kraft FF Shredded Cheese (45 for 1/4 cup). A total of about 300 calories (about 6-8 grams fat, 20 carbs, and 35 grams of protein). You can also reduce the amount of turkey and cheese so that for a small sandwich you could come in at under 200 calories. Generally speaking I don't count the vegetable calories.
I never buy bread with more than 80 calories a slice. My new favorite is the Ezekiel Sprouted breads - they are GREAT and have a great nutrition panel too. I also use a laughing cow or goat's cheese instead of a slice - the creamy kinds provide more taste/texture for less calories. Half an oz of avocado serves as a nice cheese substitute too. I usually put meat on for some protein, usually 2 oz, which is about 50-60 calories. Another protein favorite is smoked salmon, but I don't have this too much, as it's not the best choice nutritionally. Mashed navy beans with a touch of olive oil also make a great sandwich spread with spinach and peppers. I often use spinach leaves instead of lettuce for extra nutrition. And don't forget herbs!! Dill is my favorite sandwich topper! Most of my sandwiches are 300 calories or less, and I love 'em!
P.S. Stay away from restaurant sandwiches! Sometimes the bread alone is 300-400 calories - or more! Add cheese and 10x the meat you need to that, and you've got yourself lunch AND dinner.
that was nice!...i'm hungry:)