Health and Fitness Tip #37 - 5 Things to Leave Off Your Sandwich or Salad:

Every now and then, when you are on the run, you will need to grab a sandwich or salad on the go.

Here are 5 ingredients to look out for and leave off your next order...

5 Things to Leave Off Your Sandwich or Salad:

 

1. Mayonnaise

There's a reason this is first on the list. It's because the mayo that comes on restaurant sandwiches is almost always of the full-fat variety... and almost never worth the extra calories and fat grams. We're talking nearly 100 calories and ten-plus fat grams in each little tablespoon! Instead, go for mustard and/or ketchup. And if hot sauce is available, shake it on. (Sorry, T. Swift.) For more topper options, click here for 15 condiments with 15 calories or less.

 

2.   Crispy (a.k.a. fried) Toppings

Restaurants love to pile on the crispy fried toppings. Wonton strips, tortilla chips, onion strings, crunchy noodles, fried jalapeño rings… These troublemakers can easily turn an ordinary sandwich or salad into a calorie fest. Don't worry: There are plenty of smart ways to get your crunch on. Opt for pickle chips, raw veggies (like onion and peppers), pickled jalapeños or banana peppers, or a small amount of sliced almonds.

3. Heavy Dressings... Including Vinaigrettes

 It's not just the obvious skips, people. We all suspect that bacon-ranch dressing is calorically disastrous... We figure the Caesar dressing is fat-tastic... But the standard vinaigrettes? Sad to say, those are generally a mess too. Especially considering the fact that the average restaurant salad comes with the equivalent of two to three servings of dressing... up to 600 calories! Old-school bottles of oil and vinegar are your best bet: Add a good splash of vinegar, a drizzle of oil, and some salt and pepper. Tomato-based picks, like BBQ sauce and salsa, are also solid options.

4. Cheese (Sometimes)

 This is one of those items that we need to include here... but we'll allow for exceptions. If your salad or sandwich is already pretty stripped down, and you could use some meat-free protein in there, cheese can be a good way to go. But be super conscious when cheese is just another calorie-packed layer on an already substantial meal. When it comes to salads, it’s all about the type of cheese. Some give you a lot of flavor for relatively low calorie counts. A sprinkle of shaved Parm or crumbled feta? Sure. A mound of shredded cheddar? Pass.

5. Fatty Meats

 Chicken breast, roasted turkey, and deli ham are all A-OK, but beef and other pork picks are generally on the fattier side. Ix-nay anything fried... even the lean stuff. Those fried-fish sandwiches are bad news! And heads up: Ground chicken and turkey burgers are often fattier than you might suspect; whole cuts of white meat are the way to go. And we love bacon too, but you're better off getting your fix DIY-style at home.