Question of the week: Ordering Healthy at a Sandwich Shop

The following question was submitted for discussion on this week's blog posting:  "On my lunch breaks I go to a sandwich shop.  I usually get a large deluxe sandwich with a side of potato salad or coleslaw.  Now that I have diabetes, I’m trying to modify my lunch order.  Can you make some suggestions of what to order?"


There are many delicious menu items that you can still order from a sandwich shop despite your recent diagnosis.  Here are some suggestions for modifying your order to make it "healthier":

1.  Instead of having your sandwich on a hoagie roll, choose whole wheat or multigrain bread.  If you make it an open-faced sandwich to eliminate some of the excess bread, even better!

2.  Choose a lean meat such turkey breast, roast beef, or chicken breast.  Avoid processed meats like bologna and salami.  Choose low sodium varieties when available.   Try to keep to 3 - 4 oz of meat on your sandwich (put the rest of it aside to make another sandwich or for lunch the following day). 

3.  If cheese is a must - choose a low fat, low sodium variety.  Watch your portion.  Try to limit to one slice of cheese (for flavor).

4.  Bulk up with veggies.  Load up your sandwich with lettuce, tomato, cucumber slices, and green pepper rings.  This is a great way to get your "5 a Day" and feel full without the extra calories and fat.  Be creative, ask for spinach instead of iceberg lettuce!

5.  Skip the chips,  potato, macaroni, or pasta salads.  Opt for a side garden salad with a light dressing on the side.  If you aren't in the mood for salad, choose a broth based soup (1/2 cup).

6.  Pass on the Mayo:  Choose mustard or ripe avocado to spread on your sandwich.

7.  Watch your portions - If your sandwich is big - Eat half, save half!