There are few similarities between the slim, 250 calorie baloney sandwich of our Partridge Family lunchbox days and the gargantuan mayonnaisey messes of today. We’re so accustomed to these mutant sandwiches that we would hardly recognize an appropriate amount of bread and beef. Overfed office workers pour out of their cubicles at 11:59 am and frequent the Subways, Jimmie Johns and Quiznos conveniently located on every corner in America.
The sheer size of the modern day sandwich gives me pause. A foot-long sub is standard fare. The bread alone at Subway, without any toppings at all, has enough calories (440 for the Italian white) to count as an entire meal.
Whole Wheat Isn’t Necessarily Better
Bread will getcha. Take Arby’s for example. They’re hawking the Marketfresh Sandwiches to the health-conscious consumer. Ever wonder why the wheat bread on the Marketfresh Sandwich at Arby’s tastes so delicious? Arby’s has to add so much sugar and fat to their wheat bread in order to make it palatable that it contains twice the calories of their regular bun. A Turkey and Swiss Marketfresh Sandwich contains 710 calories! Jimmie Johns isn’t much better. Avoid the wheat bread at all costs. It may contain incremental amounts of whole grain, but in the long-run, you’re better off eating the bun.
Eat Your Veggies
Sandwiches are a great way to get your veggies. Pile them on. They’ll fill you up, add fiber and nutrients without adding calories.
White Creamy Stuff is Bad
Mayonnaise is terrible stuff, consisting of egg yolks, oil and seasonings. The pimply high-school sandwich artist squirts on globs of the stuff, clogging your arteries and expanding your waistline. Ranch dressing, Caesar dressing, and Chipotle sauce? Same story. Avoid, avoid, avoid. Choose mustard instead. It has few calories and lots of flavor.
Don’t Make Mine a Combo
Don’t fall for the combo offer. Women need about 1500 calories per day, men 1800. If your Italian Nightclub Sandwich from Jimmie Johns contains 951 calories, your Doritos 200 and your refillable Coke 200 per cup, you’ve just eaten your entire day’s calories on your lunchbreak.
Which Sandwich?
There’s no one answer to this one. Menus are published online so do a little research before you head out to lunch. Order with awareness. Limit sauces and cheese. Restaurants are trying to trick you! Remember, fluffy wheat bread equals fluffy booty. Finally, brownbag your lunch when you can. You’ll save money and calories. I know, I know, it’s a pain in the ass to do it. Just remember, it less painful than spinning class every Saturday morning.
