How to Make a Healthy Deli Sandwich

Yum! Who doesn’t enjoy a fresh deli sandwich? Unfortunately, the calories and fat on that sandwich can add up quickly. The good news is a deli sandwich is one of the easiest to make healthy; and most delis will allow you to make your own so you can control exactly what goes on it. Here’s how to make a healthy deli sandwich.

Make a Healthy Deli Sandwich: The Bread

Making the right choice here can not only save you calories, but ensure that you get a good dose of fiber. Stay away from white bread and sandwich rolls which are usually high in calories with little fiber or nutritional value. Opt for the100% whole wheat, whole grain bread or rye bread instead. You’ll get more fiber, vitamins and minerals when you say no to overprocessed, high glycemic white bread.

Make a Healthy Deli Sandwich: The Bread Spread

Here’s where many people get into trouble. A single tablespoon of mayonnaise has almost fifty calories, and who uses just a tablespoon? You can see how the calories can add up quickly. Fortunately, most delis offer a variety of tasty mustards that will add zip to your sandwich without adding excess calories or fat. Another option is to flavor your deli sandwich with salsa. Not only is it low in calories, but it’s full of heart-healthy lycopenes. If you can’t get past the mayonnaise, ask if they offer a low fat version. Other options for a spread is a low calorie salad dressing or hummus.

Make a Healthy Deli Sandwich: The Main Stuff

Stay away from salami, corned beef, ham, pastrami, and roast beef. Not only are they higher in fat, but they’re usually full of sodium. Tuna fish salad may sound healthy because of the omega-3’s, but you’ll get dinged by the mayonnaise. The best options are lean turkey and chicken. Avoid the processed stuff and ask if they have any fresh turkey that can be carved for you. Many delis have unprocessed turkey.

Make Healthy Deli Sandwich: The Accoutrements

This is another set of choices that can make or break you. If you’re feeling particularly virtuous, hold off on the cheese and pile your sandwich high with veggies instead. If you can’t resist, ask for the fresh mozzarella since its lower in calories. Sure, the cheddar tastes good, but all that saturated fat could come back to haunt you. Whether you choose cheese or not, load up on the veggies for additional antioxidant power and to fill you up. Any or all vegetables are fair game for a deli sandwich.

Now, the only thing you have left to do is to enjoy your deli sandwich. Congratulations on making the right choices!