5 Ways to Cut 100 Calories: Sandwiches
Packing your own lunch can save money and calories. Here are 5 ways to cut 100 calories when you pack up sandwiches.
Smarter Sandwiches: Each tablespoon of mayo has 90 calories. These salad options can be nutritious and high in protein, but you need to watch the fat. Trim these salads by down-sizing the scoops of mayo or replacing half with nonfat Greek yogurt like in this recipe for 5-ingredient chicken salad.
Smarter Sandwiches: A 12-inch sub roll averages 450 calories, while 2 slices of bread will only set you back about 200. Choose whole grain breads for extra protein and fiber. Already use bread for your sandwiches? You can save 70 calories by opting for an English muffin instead.
Smarter Sandwiches: Deli meats like roasted turkey and ham average about 30 calories per ounce. Instead of loading up with a half pound of meat (it’s easier to do than you might think), keep portions to 3-4 ounces max and add lots of fresh veggies instead.
Smarter Sandwiches: Each slice of cheese has 80 to 100 calories. Use one slice less or switch to a low-fat version - they average about 50 to 60 calories per slice.
Smarter Sandwiches: A 5-ounce piece of fried chicken breast typically has a minimum of 300 calories. Opting for a 4 to 5-ounce piece of grilled or roasted chicken breast will save at least 100 calories.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »
