Do’s and don’ts in ordering at a sandwich shop

Sandwich shop is a hot favorite place for people of all ages and especially youngsters. Sandwiches are popular and tasty food items. They have carbs with protein source and veggies. They can make a balanced meal. But avoid these unhealthy options of this convenient food.

Sandwiches and their goodness

Sandwiches are a simple, easy, convenient, and tasty food that can serve as breakfast, snack or a main meal. It is good when you are traveling and on the go. There is less mess created around while eating them. Your hands become less messy and they are finger foods.

Moreover, they are a balanced meal with lots of complex carbs, veggies and protein source such as meat in it. But when you order food at a sandwich shop, avoid these mistakes. Try to keep the order healthy by following the below tips.

Do’s and don’ts while ordering in a sandwich shop

Avoid white bread sandwich

White bread is made from refined flour. This is not healthy. It is stripped of its nutrients including dietary fiber. Dietitian Brittany DeLaurentis warns:

“Getting your sandwich on refined, white bread carbohydrates such as a bagel or white roll may jeopardize your healthy eating goals,” 

“Refined carbohydrates are the culprits of the dreaded crash—leaving you hungry an hour later.”

Choose whole grains bread instead. Their complex carbs will keep you full longer and prevent blood sugar spikes. Also add more protein and veggies to healthify them.

Avoid meal deals

Meal deals sound like you are saving on money. But the sides with sandwich are usually cookies or chips. Both these are high calories and high fat foods with heavy carbs. Dietitian Moushumi Mukherjee recommends:

“I recommend staying away from the ‘Meal Deals’ in the sandwich shops even though they might sound like they offer the best deal for your money. Meal add-ons are often packets of chips or cookies along with a calorie-laden drink. Sandwiches by themselves are fairly large portion size already. Consider adding extra veggies or avocado on your sandwich to keep you more full,” 

Avoid creamy soups

Dietitian Mandy Tyler says:

“At a sandwich shop, cream-based soups such as broccoli cheese or cheesy potato tend to be higher in calories and saturated fat than broth-based soups. Consider choosing chicken noodle, minestrone, or beef vegetable soup for healthier options with your sandwich,”

Avoid Deli meats or fried chicken

Meats are good but avoid processed meats. Ashley Petrie from Everyday Homemade says:

“Deli meats, like ham and salami, are very high in sodium. Whenever possible, opt for less processed meats such as grilled chicken. Better yet, load up on healthy vegetable toppings to reduce your overall salt intake even more,” 

And fried chicken has high fats, high calories and high sodium. Dietitian Kimberley Wiemann from Long Island explains:

“Fried chicken cutlets can add a lot of sodium to your sandwich. When possible try to find low-sodium meats or grilled chicken cutlets. Instead, try a tossed green salad loaded with extra veggies to help increase your fiber intake, keeping you full and satisfied,” 

Melanie Marcus from the greater Charlotte, NC area has a healthy alternative:

“Create a lighter version of the classic sandwich by opting for grilled chicken breast instead of fried. Top it off with one slice of bacon for flavor and a variety of vegetables with your dressing on the side so you can control the amount consumed.”

Avoid double dose of meat or cheese

These are high in calories, fats, and sodium. Instead go for lean protein and low fat cheese. Turkey and provolone are good for sandwich.

Also, read Are sandwiches with crisps okay as dinner for children?

Avoid extra condiments

Some condiments are loaded with fats, added sugars, calories and salt. Sports nutritionist Melissa Boufounos says:

“Condiments like mustard or hot sauce have significantly [fewer] calories and fat than creamy, mayonnaise-based sauces. I also recommend loading your sandwich with veggies for more nutrients and fiber to help keep you feeling full for longer.”