Sandwiches

Our Best Sandwich Advice...
Keep the bread small. This doesn't mean your sandwich has to be tiny. You can load it up with lots of lean protein and fresh veggies. But start with slim slices of bread or a flat bun... not a giant tortilla or foot-long roll. Calorie-saving bonus: Ditch the top, and eat it open-faced! Or skip those carby calories altogether with a "lettuce bun" -- a.k.a. giant leaves of lettuce in place of bread.

Lean meats 101: More than turkey. Turkey breast is a well-known favorite, but there are other low-fat deli meats as well. Chicken breast, ham, and roast beef are ALL great options. Try to avoid salami, pepperoni, bologna, and bacon. Meatballs and mayo-packed tuna salad are also on the no-no list.

Cheese: Take it or leave it? If you're going veggie-style and skipping the meats, a slice or two of cheese can be a good way to add some protein to your meal. Each slice has around 80 calories and 6g fat. But if your sandwich is already piled high with protein, you might want to skip those cheesy calories.

Big flavor; little calorie counts. Pickle chips, jalapeño slices, banana pepper rings, and sliced olives will all add major flavor without adding lots of calories. If sodium is a concern, you might want to limit these extras. Instead, request some red pepper flakes and oregano.

Careful with the condiments! Mustard is a smart selection, as are red wine vinegar and light vinaigrettes. Light mayo is good if they have it, but you'll probably want to ask them to go easy on the stuff. Mayo is notoriously overused at sandwich shops!

Select sides wisely. Why are cookies and chips the default options? Baked chips are okay, but do you really need a side of carbs with your sandwich? Luckily, fresh fruit, soup, and side salads are often available as well. Stick with broth-based soups. And when using salad dressing, choose something light, and then dip (don't pour).

The HG special. Even if salads aren't on the menu, ask if they'll serve your order without bread, over a bed of lettuce. Smart and creative... Yay! Then it's not a terrible idea to splurge on that bag of baked chips...