HOW DOES YOUR SANDWICH STACK UP???
|
Calories |
Protein |
Fat |
Cholesterol |
Sodium |
|
|
(approx) |
gms |
gms |
milgms |
milgms |
|
|
American Cheese |
|||||
|
1 oz slice cheese |
240 |
12.1 |
10.4 |
28 |
696 |
|
Bologna |
|||||
|
1 slice Bologna |
210 |
8.6 |
8.2 |
15 |
529 |
|
Peanut Butter |
|||||
|
2 tbsp Peanut Butter |
315 |
14.5 |
17.0 |
2 |
457 |
|
Roast Beef |
|||||
|
2 oz lean Beef |
255 |
22.5 |
7.0 |
54 |
332 |
|
Tuna Salad |
|||||
|
1/4 salad |
225 |
13.3 |
7.0 |
35 |
622 |
|
Chicken Salad |
|||||
|
1/4 cup salad |
265 |
16.9 |
9.8 |
40 |
584 |
|
Cheese Pizza |
|||||
|
1/6 of 10" Pizza |
160 |
6.3 |
4.7 |
12 |
328 |
*Each sandwich includes two slice whole-wheat bread and no spread (mayo or dressings)
|
Condiments: |
Add on calories |
Add on Fat |
|
1 tbsp Mayonnaise |
67 |
7 |
|
1 slice Tomato |
14 |
<1 |
|
1 leaf Lettuce |
3 |
<1 |
|
1 tsp Catsup |
40 |
1 |
|
1 tsp Pickle Relish |
40 |
1 |
TIPS to make a healthier Sandwich..try seasoned bean spread (hummus), cottage cheese with vegetables or a meat-vegetable salad on bread.
For a great Sandwich, fill pita bread with sliced cucumbers, bean sprouts pepper rings and mushrooms moistened with plain yogurt and curry or garlic.
Try eating just half a sandwich or burger..share with a friend and fill up with a side salad or soup instead of bread.
If you are partial to cheese, try reduced-fat or part-skim cheese such as mozzarella.
Remember FRIES run about 215 calories and the fat is equal to a tablespoon of butter or margarine.
And Salad Dressing on that side salad can add up to 100 calories and 6 grams of fat to you midday meal.
Don't forget to exercise after lunch…take the stairs, walk to and from the restaurant or just take a short stroll, this will help to burn calories and help prevent that afternoon slump.
Editor's note: Kathie McCarthy began her Food Career as a dietetary assistant at a Hospital in West Palm Beach. After operating several successful eateries in South Florida, in 1984 moved to St. Thomas, owned several restaurants, began a native plant nursery and now runs a successful catering operation. Kathie was a Food and Beverage Consultant at Prime Foods for ten years and has been Food Coordinator for the Rolex Regatta, Women's Laser Regatta, Blue Marlin Tournament and Marriot's Frenchman's Reef Match Race held this past December. An Interior Decorator, local Realtor, and avid boater, this former Charter Chef has attended cooking schools in many ports of call, especially New Orleans and throughout the Caribbean.