by Elizabeth Blankenship

Created on: February 19, 2009   Last Updated: March 21, 2009

Eating healthily at your favorite delicatessen is easy to do. Few things to keep in mind before you order. A little of even the yummiest deli items is OK every now and again. Remember these two words...Moderation and color.

How to eat healthily at the delicatessen:

Bread and rolls:

~ Opt for half portions or get a whole but save the rest of the sandwich for later. Look for whole wheat, ryes, or pumpernickel breads or rolls. You will get a lot more fiber and they are better for you.

Try to avoid white (bleached flour). White breads are full of carbohydrates, sugars and don't give your body the nutrients it needs.

Deli meats:

~ Look for leaner deli meats like turkey or chicken. Deli meats are full of sodium and preservatives. If you have the option of low sodium deli meat options, always choose it. Avoid the calorie loaded seafood, tuna, and chicken salads.

Just because they have the word salad in their names doesn't mean they are good for you.

Sandwich toppers:

~ Think colorful! Lettuce, tomatoes, onions, banana peppers, and any other yummy veggies are full of vitamins and nutrients your body needs. Opt for a cornucopia of veggies instead of fattening slices of cheese. You won't even miss the cheese once you've tasted your first bite of veggie loaded goodness.

Condiments:

~ A little bit goes a long way when it comes to condiments. Save calories, opt for mustard instead of mayo. If you have to have mayo, go for the light. Reduced fat salad dressings or vinaigrette's taste great and have less calories and fat the mayo.

* Get your Deli sandwiches to go, skip condiments at the Deli and add your favorite low cal., or fat-free dressing at home.

Sides:

~ Don't reach for those chips! They taste good going down but are wasted calories, fat, and loaded with sodium. Have a side salad with low cal. and fat free dressing. Salad dressing have come a long way and low cal. and fat free dressings taste the same as regular salad dressings. Not in the mood for salad? Opt for a piece of fresh fruit.

Drinks:

~ Instead of sugary soda go for a nice cold glass of water with a wedge of lemon or lime. Calorie free, light and refreshing. Diet soda is OK but try to keep it to a minimum. Studies have shown that diet soda makes you hungrier and it's loaded with chemicals, dyes, and bad stuff your body could really live without. Another option is a nice refreshing glass of 1% or fat free milk. It's OK to add a little fat free chocolate to it.

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