Enjoying a Sandwich Without All the Fat, Salt

On a recent trip through Southern California, we stopped at a famous delicatessen in the San Fernando Valley. We ordered a simple sandwich and were shocked when the waiter delivered something that stood at least 4 inches high and dripped with Russian dressing.

Don’t be misled; it was delicious--but it contained enough meat for several sandwiches and enough fat and calories to compete with our favorite fast-food villain, the Big Mac.

Our comments to the waiter seemed wasted, and obviously a lot of people (who were enjoying their lunches without comment) clearly were delighted to get this mega-sandwich. It made us think about advice for people who would like to enjoy a sandwich while keeping it within reasonable fat intake guidelines:

* Use bagels, whole-grain and pita breads to maximize the amount of fiber. Stay away from buttery croissants, white breads or buns.

* Most of the processed sandwich meats (e.g., salami, bologna, luncheon meats) are high in fat and sodium. If your sandwich feels naked without meat, try some of the low-fat varieties that are on the market, or opt for leaner versions of regular meat, such as roast beef and turkey.

You can also use a small portion of meat as an addition to a mostly vegetable sandwich, thereby giving you the flavor you want without all the stuff you don’t need. If you are ordering a sandwich from a deli (like the one we found) that really piles it on, ask for two extra slices of bread, and divide the sandwich into two. It would be better if someone else ate the extra sandwich.

* Make use of some modern technology. Buy a big package of skinless, boneless chicken or turkey breasts. Sprinkle with some non-salt-based seasonings or herbs (basil, rosemary, tarragon) and add some lemon juice or wine. Cover and bake for about 30 minutes, or until done. When the breasts are cool enough to handle, freeze them individually in foil or plastic bags.

When you want a turkey sandwich or chicken salad, stick a piece or two in your microwave on the defrost setting. When it is thawed, slice and use as you wish.

* Hold the mayo. A tablespoon of regular mayonnaise adds 11 grams of fat and more than 100 calories to any sandwich. Although there are fat-free sandwich spreads on the market now, you can make one of your own by mixing low-fat yogurt with equal blends of low-fat cottage cheese and/or buttermilk. Add some herbs and spices or mustard powder, horseradish, lemon juice, minced garlic, curry or ground ginger. You can also add chopped tomatoes and onions. A tablespoon of this mixture has only 9 calories and just a trace of fat.

Try other nonfat toppings such as cranberry sauce or salsa. And if you are adding dressing just to give your sandwich some moisture, you can get almost the same effect by using sliced vegetables.

* Make your own sodium-free mustard. Prepared mustard and ketchup, though low in fat and calories, are high in sodium. For mustard, mix mustard powder with any kind of liquid. Horseradish has half the calories and one-tenth the sodium of mustard or ketchup.

* If you’re dying for an egg-salad sandwich, try using only the whites and mixing them with our low-fat dressing and some seasonings such as dry mustard and dill.

Here are some typical sandwich choices and their interesting alternatives:

Instead of: regular roast beef-and-Swiss sandwich

3 ounces of roast beef (rib), 2 ounces of Swiss cheese, a tablespoon of Russian dressing, two slices of rye bread; 580 calories, 128 milligrams of cholesterol, 33 grams of fat (51% of calories)

Try: lower-fat roast-beef sandwich

3 ounces roast beef (round or rump), a quarter-cup of shredded cabbage, a teaspoon mustard, two slices of rye bread; 310 calories, 76 milligrams of cholesterol, 10 grams of fat (29% of calories)

Instead of: regular ham-and-cheese on a croissant

3 ounces ham, 2 ounces Swiss cheese, lettuce, a tablespoon of mayonnaise, one croissant; 730 calories, 122 milligrams of cholesterol, 51 grams of fat (63% of calories).

Try: lower-fat ham-and-vegetable pita

2 ounces of lean ham, chopped bell pepper, quarter-cup sprouts, teaspoon of mustard, one whole-wheat pita pocket; 250 calories, 13 milligrams of cholesterol, 4 grams of fat (14% of calories).

Instead of: regular chicken salad

3 ounces of chicken, three tablespoons of mayonnaise, tomato slice, iceberg lettuce, one roll; 640 calories, 96 milligrams of cholesterol, 39 grams of fat (55% of calories).

Try: lower-fat sliced chicken sandwich

3 ounces chicken breast, three tablespoons of dressing made from low-fat or nonfat yogurt with added spices, two tablespoons of alfalfa sprouts, romaine lettuce, two slices of whole-wheat bread; 315 calories, 73 milligrams of cholesterol, 5 grams of fat (14% of calories).

Although we have said this before, it seems worth repeating: Sandwiches are an easy way to get some of those important vegetable servings into your diet. A slice or two of tomato adds flavor and moisture, dark leafy lettuce (instead of iceberg, which is mostly water) adds more vitamins and fiber, sliced cucumber or zucchini adds crunchiness and moisture, sliced bell peppers are colorful and loaded with nutrients.

If you are packing up sandwiches to go, it is important to remember that meat and eggs will spoil without refrigeration and can make you very sick. Be sure to keep your sandwich cold until you are ready to eat it.

*

Dr. Sheldon Margen is a professor of public health at UC Berkeley; Dale A. Ogar is managing editor of the UC Berkeley Wellness Letter. Send questions to Dale Ogar, School of Public Health, UC Berkeley, Berkeley, CA 94720-7360, or e-mail to daogar@uclink4.berkeley.edu. Eating Smart appears the second and fourth Mondays of the month.