Women's Health & Wellness

 

The section will be updated with Healthy Lifestyle Tips every month. Next Month's feature is Diabetes Awareness.

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Watching Your Waistline here are 5 Sandwiches to Skip, vs. 5 to Enjoy

At many popular sandwich chains, you can unwittingly gobble up a diet disaster -- unless you know how to order. Check out the 5 worst sandwiches, items that are packed with hidden calories. Then check out 5 better choices at the same restaurants. And beware the turkey sandwich, which has become a blank canvas for fattening additions of all kinds.

Schlotzsky's: Worst Bet

The Original Style Turkey Sandwich contains naturally lean turkey meat, a healthy start for a sandwich. But it finishes at a whopping 831 calories, 35 g fat, 14 g saturated fat, and 2,529 mg sodium. How? Schlotzsky's adds salami and three types of cheese -- all loaded with fat, calories, and sodium

Schlotzsky's: Better Bet

The Small Smoked Turkey Breast is a better choice at Schlotzsky's. It has only 353 calories -- about half the calories of the "original-style" sandwich -- along with a slim 6 g fat and 1 g saturated fat. Turkey, lettuce, tomato, and light mayo on a sourdough roll keep the calories and fat in check. But watch out for the sky-high 1,069 mg of sodium from the smoked turkey.

 

Quiznos: Worst Bet

The regular-size Tuna Melt Deli Sub, loaded with mayo and cheese, contains more fat than most people should eat in a day. It weighs in at 1,220 calories, 94 g fat, 19 g saturated fat, and 1,370 mg sodium. If you choose the large size, you'll get 1,740 calories, more than most women need in an entire day. The fat jumps up to 135 grams
 

Quiznos: Better Bet

A small Honey Bourbon Chickenon Wheat is a slim, tasty choice with only 300 calories, 5 g fat, 2 g saturated fat, and 790 mg sodium. Honey bourbon mustard replaces mayo, for great flavor with very little fat. This small sandwich makes you feel full, thanks to high-fiber bread, lettuce, tomato and the satisfying lean protein in the chicken. If you need more to chew on, a piece of fruit can complete this healthy meal



Arby's: Worst Bet

Arby's Roast Turkey Ranch & Bacon Market FreshSandwich has bacon, turkey, lettuce, tomato, cheese, and Ranch sauce -- all adding up to a colossal 810 calories, 36 g fat, 10 g saturated fat, and a shocking 2,270 mg sodium. "Market Fresh" has a healthful ring, but the fat and calories put this sandwich closer to a greasy burger and fries.


 

Arby's: Better Bet

A plain, Regular Roast Beef Sandwich is a decent choice for controlling calories. But skip the melted cheese, mayo, and the "horsey" sauce (50 calories and 5 g of fat in a tiny packet.) Arby's sauce adds flavor with zero fat and only 15 calories. The nutrient tally before additions is 360 calories, 14 g fat, 6 g saturated fat. The high sodium content may be a deal-breaker for some at 950 mg.

 

Panera: Worst Bet

The Signature Chipotle Chicken on Artisan French Bread contains 830 calories, 37 g fat, 12 g saturated fat, and 2,180 mg of sodium. That's the daily sodium limit for healthy adults. The special sauce, bacon, and cheddar help turn chicken, a lean type of protein, into a calorie bomb. Unfortunately, many of the hot panini, signature, and café sandwiches hit the 700-900 calorie range.

 

Panera: Best Bet

Smoked Turkey on Whole Grain Bread is a better choice at Panera. The restaurant uses 99% fat-free turkey and adds lettuce, tomato, mayo, and mustard for 560 calories, 17 g fat, 2.5 g sat.fat, and 1,960 mg sodium. Get this sandwich below 500 by holding the mayo. Hats off to Panera for offering an apple or fruit salad as a side dish instead of bread or chips.

 

Boston Market: Worst Bet

The Homestyle Meatloaf and Cheddar Sandwich sounds wholesome, but "hearty" or just plain "fattening" might be better descriptions. It contains 940 calories, 40 g fat, and 18 g of saturated fat -- the daily limit of this unhealthy fat for most people. With 2,430 mg of sodium, it tops the daily limit for healthy adults (2,300 mg).


Boston Market: Better Bet

The Rotisserie Chicken Sandwich is a slim and tasty choice at Boston Market. Roasting the chicken makes it moist and tender. If you take off the skin and the top slice of bread to create an open-face sandwich, it comes in at only 320 calories, 8 g fat, 2.5 g saturated fat, and 1,630 mg of sodium. Choose a multi-grain bread to boost the fiber and help you feel full longer.




THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the BWFS.org WebSite. If you think you may have a medical emergency, immediately call your doctor or dial 911.