Chapter 14: Sandwiches, Subs, Soups, and Snacks

If you want to eat a meal fast but don’t want a fast-food burger and fries (covered in Chapter 13), then a delicatessen (deli, for short), or sandwich or sub shop may fit the bill. A sandwich, sub, or wrap shop can be the epitome of convenience. The foods are served quickly and are easy to eat even with just one hand.

A few national chains specialize in putting protein, cheese, and/or veggies between some sort of starch. Subway is the most well-known from coast to coast in the U.S. and beyond. You’ll also find plenty of independent sandwich and sub shops from Main Streets to malls. You’ll also find them in or near coffee shops, bagel spots (where sandwiches will likely be served on a full bagel, bagel thin, or wraps), gas stations, which today may share space with a Subway right off the highway, and airports.

Soups are a common accompaniment to sandwiches, so they’re covered in this chapter. Snacks, too, from chips to pretzels and popcorn, are another common sandwich partner. The array and availability of snacks has broadened and many snacks are at the ready to eat or drink (think smoothies) in this category of restaurant.

On the Menu

The number of restaurants in which you can grab a sandwich, wrap, sub, hoagie, grinder, hero—or whatever else you may call them in your part of the country—has multiplied. Among the most popular national chains are Au Bon Pain, Blimpie, Panera Bread, Schlotzsky’s Deli, Subway, and Quiznos. They all offer unique menus focused around soups, breads, and sandwiches or subs. Many small chains are on big growth curves: Charley’s, Jason’s Deli, Jersey Mike’s, Le Pain Quotidien, Potbelly, Rising Roll, and Great Wraps are just a few. Their menus feature unique spins on sandwiches and wraps.

Coffee shops like Starbucks and Dunkin’ Donuts have expanded their menus to include the ever-popular sandwich, now often available morning, noon, and night in these establishments. Many of these restaurants have figured out how to fit eggs, cheese, and/or a breakfast meat into a sandwich. You’ll find breakfast sandwiches covered in Chapter 11.

Though you might think of soups and sandwiches as lighter meals, if you don’t order with care, even a half sandwich or 6-inch sub can tip the calorie, fat, carbohydrate, and sodium scale just as easily as a hot meal at a fast-food or family-fare restaurant. Portion control, as always, is a critical skill to use in these restaurants. Even though these meals seem to be light, portions can be large, toppings can be heavy, and meal deals can push the calories even higher. (Keep in mind that meal deals also work in the restaurant’s favor—they’re upselling and increasing the volume of your meal with chips and drinks at a low cost to them.) Most sub shops offer small subs, such as the 6-inch sub that Subway has made famous. And many of the sandwich shops offer a half-sandwich option you can combine with a cup of soup or a salad to help keep a lid on calories and grams of carbohydrate.

One of the best things about sub or sandwich shops is that your sandwich is usually made to order in front of your eyes. You’re in control (don’t jump over the counter, just verbalize your desires)! Take advantage of this reality. A few easy changes can have you ordering healthier without compromising taste and satisfaction in no time. If this is how you eat several days a week at lunch or dinner, then these small changes will add up to have a positive impact on your weight (if weight loss is one of your goals) and your glucose control.

The Menu Profile

Sandwich Breads

Healthier breads, even whole-wheat and whole-grain breads that contain a few grams of fiber, are becoming easier to order. When you choose the bread for your sandwich or sub, apply two strategies: 1) choose a smaller portion, like a small roll, 6-inch sub, flatbread, or wrap, and 2) choose higher-fiber options. Avoid large buns or long sub rolls that double the amount of carbohydrate (and fillings) you’ll get. Sandwiches on focaccia bread or a muffaletta (a big round sesame loaf, made popular in New Orleans) are often large, usually containing more than 1,000 calories and sometimes even more than 2,000 calories (like the Turkey Muffaletta at Jason’s Deli). Definitely opt for a half size, or even a quarter-size, if you choose one of these big bread sandwiches. Schloztsky’s Deli has made popular a variation of the muffaletta, which uses a sesame sourdough bun. Fortunately, in their twist on the sandwich, they’ve made the bun smaller than a traditional muffaletta, and they offer both small and medium sizes. Their small original-style turkey version has 610 calories and 56 grams of carbohydrate. But this is still quite a carbohydrate and calorie load for some.

Wraps can be deceiving, depending on their size. For example, a wrap alone at Subway has 310 calories, 51 grams of carbohydrate, and 1 gram of fiber. Yes, they’re large. You’d be better off with the 6-inch cut of their 9-grain wheat bread, which has just 210 calories, 40 grams of carbohydrate, and 4 grams of fiber. On the other hand, Jamba Juice has mini wrap sandwiches, which range from 250–300 calories and 23–30 grams of carbohydrate for the entire sandwich. It’s all about the size of the wrap. If you want to go with a wrap, you can peel off some of the wrap as you eat the sandwich to spare carbohydrate grams.

Bagels, too, can vary greatly. For example, a plain bagel at Einstein Bros Bagels has 260 calories and 56 grams of carbohydrate. A better choice is one of their “thintastic” bagels for just 140 calories and 29 grams of carbohydrate. Bagel thins have gone mainstream and are available at both supermarkets and bagel shops for sandwiches all day long.

Finally, skip croissants. Unlike the rest of the bread options discussed above, they’re loaded with fat. An average croissant contains 230 calories, 26 grams of carbohydrate, and 12 grams of fat!

Sandwich Fillers

Examples of relatively healthy and available sub and sandwich fillers are turkey, smoked turkey, ham, chicken breast (plain, grilled, or barbecued—unless it’s smothered in high-sugar and -sodium sauce), roast beef, and beef brisket. Make these your go-to sandwich fillers. Many restaurants also offer vegetarian sandwiches and subs, which are a great way to achieve that goal of eating more vegetables. Make sure the sandwiches aren’t loaded with cheese, oil, and mayonnaise-based dressings.

There is no need to purchase double meat as some sub shops now offer. Combo or double-meat sandwiches total up to about 6 or more ounces of meat, which is more protein than you need at a meal. A more appropriate serving is 3 ounces of meat, about the size of a deck of cards. If you get more than that, simply take some off or save half for later.

Tuna, chicken, and seafood salads sound healthy, but they’ve been mixed up with fat-dense mayonnaise and are chock full of fat and calories. If you want one of these pre-mixed spreads, find restaurants that use minimal mayonnaise. Schlotzsky’s Deli is one that does a good job with this. A small Homestyle Tuna sandwich there is just 380 calories with 11 grams of fat and 50 grams of carbohydrate. Meanwhile, the Napa Almond Chicken Salad on Sesame Semolina at Panera Bread sounds wholesome, but racks up 700 calories, 27 grams of fat, and 89 grams of carbohydrate!

When it comes to other sandwiches, club sandwiches should be left alone due to the heavy dose of bread (and, therefore, carbohydrate), bacon, and mayonnaise. Watch out as well for the high-fat melts—the tuna melt is the most famous. You might also find cheese melted on chicken or seafood salad or cold cuts. Avoid egg salad, cheeseburgers, burgers loaded with high-fat items, cheese steaks (made famous in Philly), grilled cheese, pimiento cheese, ham salad, and hot dogs.

Several other meat fillings should be put off limits. Among them are bologna, all types of salami, mortadella, pepperoni, sausage and peppers, and steak and cheese. A meatball marinara sub can be an okay choice, assuming it’s not loaded with cheese. Some other sandwich fillers to avoid are breaded and fried eggplant, chicken, or veal parmigiana. These options sound healthy, but they are breaded, deep-fried, and then cheese is layered on.

If you are at a traditional delicatessen, you’ll find even more unhealthy choices lurking on the menu. Avoid the high-fat meats: regular corned beef (unless they promise it’s lean and you’ve cast your eyes upon it), hot pastrami, beef bologna, salami, knockwurst, hot dogs, liverwurst, and tongue (as well as the mayonnaise-based tuna, chicken, and seafood salads). Delis are known for Reuben sandwiches, which are not a healthy choice. A Reuben consists of bread grilled with butter, corned beef, melted cheese, Thousand Island dressing, and coleslaw or sauerkraut. It’s a fat and sodium nightmare!

Sandwich Toppings

Cheese is a frequent sub or sandwich addition. Some restaurants give their nutrition information minus the cheese. (Make sure you read the information given for the way you eat your sandwich.) Keep the cheese to a minimum. Not ordering it at all is best, especially if you’re keeping close tabs on your saturated fat and cholesterol counts. Cheese is one of the largest contributors of saturated fat to the American diet.

Do ask your sandwich maker to load on the veggies—lettuce, tomatoes, cucumbers, onions, and peppers. The more the merrier. If you like some zip, have them toss on some hot peppers. Or if you want some creaminess, go with a thin spread of avocado or guacamole. At Jimmy John’s, adding avocado spread to a regular sub adds just 10 calories. It’s a great way to bump up the flavor! Pickles and olives add flavor but are high in sodium, so use them sparingly and be mindful of your sodium goals.

To moisten your sandwich you have a choice of mustards (Dijon, brown, or yellow), vinegars, or mayonnaise. Some sandwich shops get fancier with honey mustard, mayonnaise blends, and ranch-type dressings. The healthier condiments are mustards (all types) and vinegars (all types). They’ll keep your sub or sandwich moist and add minimal calories.

Soups

Healthy soup options are warm and ready in many sandwich shops and delicatessens. Soups can be a wonderful way to squeeze some added fiber and nutrition into your meal, especially when paired with a half sandwich. Plus they’re filling. Panera Bread is just one of many restaurants that promote the soup-and-half-sandwich combo. A low-fat garden vegetable soup paired with half of a sandwich of smoked turkey breast on country bread makes a healthy meal with a total of just 320 calories, but it’s a bit high in sodium.

When choosing soups, look for options that are broth based (clear, not creamy) and that have vegetables, healthy grains, and/or beans. Healthy options you’ll often see are chicken noodle, chicken and rice, chili, split pea, lentil, black bean, or gazpacho (a cold tomato and vegetable–based soup with a kick). Popular healthy options in delicatessens are beet borscht, barley, and matzo ball chicken soups. Avoid creamy soups such as New England clam chowder, creamy broccoli, cream of mushroom, or cream of . . . well, just about anything. They’re loaded with calories, fat, and sodium.

Sides

The most common sides at sandwich shops are chips and sometimes french fries. Your best bets for a side that comes from a “bag” are baked chips, pretzels, or popcorn, which are typically lower in fat than traditional potato chips. You may not naturally think of popcorn as your go-to accompaniment for a sandwich, but it’s a filling and crunchy choice with a bit of fiber.

Sides of fruits and vegetables are rare, but they are slowly becoming more present, albeit mostly on kids’ menus. Oftentimes, you can find apples or bananas at the register of sandwich or sub shops. Plan to grab one of these or bring your own fruit to enjoy after your meal or later in the day. Your best bet at getting vegetables in your meal will be in the form of sandwich toppings or as a salad (side or entrée) with light or fat-free dressing. Vinegar-based coleslaw is also an option. Just be sure to avoid mayonnaise-based slaws with too much fat.

Salads

Depending on the restaurant, salads may be a core part of the menu or more of an afterthought. Either way, they can be an ally in helping you to feel full with fewer calories, and they can help you check off a serving of vegetables. Le Pain Quotidien and Panera Bread are two restaurants that have made creative healthful salads part of their core menus. At Le Pain Quotidien, all salads are under 600 calories, including flavorful options such as Smoked Salmon & Roasted Beet and Tuscan White Bean & Prosciutto. At Panera Bread, most salad options are also under 600 calories, except for two: Chicken Cobb with Avocado and Steak & Blue Cheese. If you’re craving one of these options, order a half-salad portion, available for all salads at Panera Bread. Remember to choose vinaigrette-based dressings and use them sparingly.

At a traditional delicatessen, salad plates are common. Stick with a chef, turkey, or grilled chicken salad plate. Make sure the grilled chicken salad plate is not just chicken salad mixed up with lots of mayonnaise—just plain unadulterated chicken, as is often the case today. Also, make sure they don’t scoop potato or creamy macaroni salad onto the plate. If so, request a trade for more tomatoes, carrots, cucumbers, or other healthy side items. Always ask for salad dressing on the side.

Desserts & Baked Goods

Cookies are the most commonly offered dessert. But be cautious—portions are often large. (Save your calories and carbohydrate grams for a treat much more delectable.) At Au Bon Pain, for example, most of the dessert options range from 300–450 calories. If you opt for dessert, your strategy here is to choose something small—like a mini chocolate chip cookie or brownie bite (160 calories each)—and eat it slowly, savoring each bite. Or you can share an item among several diners. At delicatessens, you may find more dessert options, including cakes. Again, think small and eat mindfully or simply save those calories.

You may be tempted by desserts and baked goods when you stop into your favorite coffee shop for an afternoon pick-me-up, but remember that the calories and grams of carbohydrate in the drink alone can quickly escalate (see Chapter 9 for beverage-choosing strategies). Try not to add a calorie-heavy baked good on top of a high-calorie beverage. Most of the baked goods in the coffee-shop pastry case are at least 300–500 calories. Better options are fruit, yogurt, nuts, or even a small bag of popcorn.

At the mall, you may be tempted to grab a hot pretzel as a quick snack. Remember, even snacks can be customized. At Auntie Anne’s, a popular pretzel shop, for example, you can request a pretzel without butter, saving you 30 calories and 4 grams of fat. If you need a dip, opt for a mustard or marinara dip, which are lower in calories and fat than cheese dip. But do keep in mind that Auntie Anne’s pretzels are BIG, thus loaded with carbohydrate and calories. Split it or skip it.

Smoothies and Frozen Yogurt

Smoothies and frozen yogurt are popular snack options, thanks, in part, to their healthy halo, which is rarely deserved. If you choose a smoothie, stick with the smallest size available (and that’s not really small) and make sure you’re able to “afford” the carbohydrate grams and calories just for something to slurp. At Jamba Juice, most smoothies average between 250–300 calories with 60–80 grams of carbohydrate—and that’s just for a small size. Jamba Juice does offer a “make it light” option on their classic smoothies. These lighter options have about 35–45% fewer calories and grams of carbohydrate.

We’re on round two, or maybe three, of frozen yogurt shops. Are you old enough to remember TCBY? Frozen yogurt shops, such as TCBY, Yogurt Land, Sweet Frog, Pinkberry, and a number of other local independents, have regained popularity for the moment. They often boast about the low-fat, low-calorie frozen yogurt they offer, but these frozen concoctions are a far cry from more nutritious plain fat-free yogurts, including the Greek yogurt that’s taken the supermarket shelves by storm. Many frozen yogurt shops also tantalize with you a bunch of add-ons—everything from fruit and granola to chocolate chips and gummy worms. Be savvy about your portion size and add-ons if you choose to have frozen yogurt. Otherwise, a somewhat healthy snack can quickly turn to a high-fat, high-sugar disaster.

Nutrition Snapshot

Green-Flag Words

Ingredients:

• Chicken—not fried or smothered in BBQ, teriyaki, or other sauce

• Ham

• Lean cuts of meat (roast beef, corned beef)

• Low-fat

• Multi-grain

• Mustard (any type)

• Roast beef

• Turkey, smoked turkey

• Vinegar (any type)

• Whole grain, whole wheat, oat

Cooking Methods/Menu Descriptions:

• Grilled

• Toasted

Red-Flag Words

Ingredients:

• Aioli (garlic mayonnaise)

• Bacon

• Cheese

• Mayonnaise, mayonnaise-based special sauces

• Pepperoni

• Sausage

Cooking Methods/Menu Descriptions:

• Big

• Cheesy

• Club

• Creamy

• Double

• Grilled (when used to describe a sandwich, this means “buttered”)

• Melt

• Parmigiana (eggplant, chicken, veal)

• Smothered

• Stacked

• Triple

Healthy Eating Tips and Tactics

• Complement a sub or sandwich with a side that’s healthier than fried snack food, such as potato chips, tortilla chips, and the like. For some crunch, try a side salad, popcorn, baked chips, or pretzels. (Better yet, go for vegetables or fruit, like a side salad or sliced apples.)

• Ask to have large subs cut in two. Pack up half for another day.

• Check out the kids’ menu. Many sandwich shops offer smaller sandwiches (like a 3-inch sub) with a side of fruit for kids. This is a perfect small meal for an adult, too.

• Order a cup of broth-based vegetable or bean soup to accompany a sandwich. These types of soup will fill you up but not out.

• Pack a piece of fruit from home to bring to the sub or sandwich shop (or eat it later).

Get It Your Way

• Hold the mayonnaise and oil on sandwiches. Substitute any type of mustard or vinegar.

• Ask the sub maker to go light on the meat and heavy on the lettuce, onions, tomatoes, peppers, and any other vegetables they have.

• Have the sandwich made on a wrap or bagel thin to save carbohydrate grams.

• Skip the cheese. This will save on fat, saturated fat, and calories.

• Spread on slices of avocado or guacamole.

• Say “no” to butter on pretzels and popcorn.

Tips and Tactics for Gluten-Free Eating

• Soups frequently contain gluten from bases, bouillon, broth, or roux or they may contain noodles or barley. Question the ingredients carefully.

• Gluten-free sandwiches and subs require a separate preparation area in a restaurant to ensure they are gluten-free. Ask that the preparer change gloves and also grab different utensils before preparing your sandwich on a clean surface. In addition, if the servers’ gloved hands are going in and out of toppings that are used for both gluten-containing and gluten-free sandwiches, the toppings will be contaminated. Separate ingredients are required.

Tips and Tactics to Help Kids Eat Healthy

• Order fruit instead of chips to accompany the meal.

• Choose whole-grain bread when possible.

• Don’t shy away from veggie toppings on kids’ sandwiches. This is a great time to introduce a little bit of color and crunch to their meals and subtly point out the value of vegetables. If they don’t like them on their sandwich, get veggies like peppers, cucumber, and tomatoes that they can pick up and eat.

• Split one 6-inch sandwich among two eaters or order mini-size sandwich portions (3 inches).

What’s Your Solution?

Several times a week, you grab lunch at the sub shop near where you work. You typically get a 12-inch Italian sub loaded with salami, pepperoni, ham, and mayonnaise. A bag of potato chips and a 20-ounce bottle of sugar-sweetened soda are your go-to side and beverage. You have just been diagnosed with type 2 diabetes. Though you’re tempted to make drastic changes to get some weight off fast, you’ve been encouraged to make small and hopefully lasting changes to your eating habits. Lunch is a place to start because you eat in these restaurants several days a week.

Which of the following reasonable and realistic healthy changes could you implement for this lunch?

a) Order your usual lunch but ask them to leave off the mayonnaise and cheese.

b) Skip the mayonnaise and cheese. Bring a piece of fruit with you to eat instead of the chips.

c) Order a 6-inch Italian sub, minus the mayo, and ask for extra veggies. Order a cup of chicken noodle soup plus a piece of fruit. Have a diet soda to drink.

d) Switch to a 6-inch ham sub topped with mustard and extra veggies. Order a cup of black bean soup plus a piece of fruit. Have a diet soda or water to drink.

See the end of the chapter for answers.

Menu Samplers

What’s Your Solution? Answers

a) It’s a start. This will save you 50–100 calories, mostly from fat.

b) This is good progress. Choosing fruit over chips will save on calories and fat, whereas the added fiber will help you feel more satisfied.

c) Great order! You downsized your sandwich but added a clear-broth soup to help you feel full. The switch to diet soda is a big calorie-saving change alone (it saves about 250 calories!).

d) Now you’re talking. Not only did you downsize your sandwich, but you went with a leaner meat. Do keep in mind that if you make all these change at once, it might feel too drastic. Try making changes gradually in a progression of steps.