1 large white sub roll with 4 slices salami, 4 slices prosciutto, 2 slices provolone cheese, 1 tablespoon mayonnaise
2-ounce (60-g) bag potato chips
1 large chocolate chip cookie
32 ounces (730 ml) soda
Total GL: 150
Total calories: 1,972
MAKE IT A Magic meal
1/2 whole grain sub roll with:
2 slices lean roast beef
1 slice provolone cheese
Oil and vinegar
Lettuce, tomato, cucumber, onion, and olives
1 medium apple
4 ounces (125 ml) “light” chocolate pudding
Mineral water with lemon
THE FIXES
Switched to a whole grain roll, which has more fiber, and cut it in half to cut carbs.
Substituted leaner meat for meats high in saturated fat, reduced the quantity of meat, and “beefed up” the sandwich with a generous helping of veggies.
Replaced the chips with fruit for much less fat and more nutrients.
Cut saturated fat and calories by replacing the cookie with light pudding, which also provides some calcium.
Total GL: 38
Total calories: 588
BETTER still: Enjoy a chef’s salad with rolled cold cuts, cheese, and veggies.