At a Deli or Sandwich Bar

February 9, 2007

If you find yourself opting often for a traditional sandwich for lunch, the following tips will help you build a better sandwich:

• Order sandwiches made on whole-wheat bread.
• Ask for less meat (2 to 4 ounces should be plenty, depending on your individual calorie needs).
• Ask for vegetable toppings like lettuce, tomato, peppers, grilled vegetables or a small amount (1/8) of a small avocado.
• Ask for sides of condiments like mayonnaise (light or regular) or salad dressing and apply them yourself.
• Order a half sandwich and a small cup of vegetable-based soup, such as minestrone.

Source: So What Can I Eat?! How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own (Wiley 2006), Elisa Zied, MS, RD, with Ruth Winter, MS.

Produced by ADA’s Public Relations Team