Friday, November 1, 2013

Good 'Wich, Bad 'Wich

Sandwiches are a fairly regular meal for many college students. What's not to love? They're quick to make, great for a tight budget, and there are so many delicious variations. Many people associate sandwiches as a healthy, but beware... the calories and fat can add up fast!

Let's take a look at the making of a Good 'Wich vs. Bad 'Wich.

The Good 'Wich:                                          The Bad 'Wich:            _                     
Whole grain bread- has more fiber, protein                                     White bread- less fiber and protein
Lean protein (turkey, chicken, salmon, tuna)- less fat, calories       Fatty deli meats (bologna, salami...)- adds fat, calories
Veggies or even slices of apples- adds fiber, texture                       Lots of avocados or veggies packed in oil- adds fat
Low fat mayo and spreads- less calories, fat                                    Cheese and regular dressings/spreads- adds calories, fat

Luckily, dining locations around UH offer plenty of healthy alternatives to some of your favorites. Here are a few delicious sandwiches that don't pack on calories and fat.
  • Einstein Bagel Bros.: For 30% less fat, choose the Southwest Turkey Sausage Bagel Thin
    • (350 calories, 14 g fat, 23 g protein, 2 g fiber)
  • Chick-fil-A: for a lower fat sandwich, choose the Grilled Chicken Sandwich w/ lettuce and tomoato (hold the mayo and/or sauces)
    • 290 calories, 4 g fat, 28 g protein, 1 g saturated fat
  • Burger Studio: for 50% less fat and more fiber, choose the Turkey Burger w/ banana peppers, tomato, lettuce and mustard
    • 254 calories, 11 g fat, 2 g saturated fat, 3 g fiber
  • Subway: for a vitamin packed, low calorie meal choose the 6" Veggie Delight on Whole Wheat w/ lots of veggies and brown mustard
    • 290 calories, 3.5 g fat, 5 g fiber, 460 mg sodium
Want more info on making healthy sandwiches? Stop by UH Dinig's tabling event on November 4th (@ Cougar Woods) and 5th (@ Fresh Food Company) from 11:30 am- 1 pm. We'll have sandwich tips-and-tricks and free giveaways!

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