by Rhui Chatar

Created on: February 27, 2009

I swear I gain weight just from the aromas inside a good deli. The joys of the delicatessen can be a real challenge for those wishing to keep their dietary intake to a specific, targeted range.

Let's face it, sometimes a good deli is a gift, and if you find yourself there it doesn't mean you have to go without. You maybe tempted by traditional favorites, but with a few tips and guidelines you can have a really tasty meal and avoid most of the fat, salt, and preservatives that make the delicacies offered there so mouth watering good.

Start by keeping in mind that a delicatessen is a venue for delicacies. When viewed from that perspective, it's easier to keep the portions small, and choices focused more on taste, and less on filling up.

So where's the first challenge going to come from? Without question, it's the meats. All flavorful meats contain fat, the more flavor, the more fat. Sorry, I don't make the rules; this is just the way it is. Lean pastrami can be had, but it pales in comparison to the original. The same goes for corned beef. Low fat salami is a contradiction in terms. You won't find it in a deli or you shouldn't, and if you did, I'd be wary of it.

Does this mean you have to skip the meats? Of course not, if you want the salami, have the salami, or pastrami or corned beef. What it does mean is that you have to be mindful of the size of your order, and how you apply your condiments.

Where ever possible order the half sandwich on a whole grain bread or roll. Fiber in the grain helps to off set the bad things about fats, so get plenty when available. Next, make friends with mustards. They come in vast varieties and flavors, most of which contain far less calories than that other condiment, mayonnaise, which has its place, but as it's mostly fat itself and we're celebrating the meat this trip, leave off your sandwich.

Another tip for keeping the calorie count down on your half sandwich is to skip the cheese. I know, I know, sometimes a sandwich without cheese is just not a sandwich, but save your cheese tasting for the wine bar. Instead enjoy the taste of the delicacy of the meat in you sandwich.

For texture and crunch you may want to add a good sliced dill pickle, again, good fiber to be had there. On the side forego the potato chips. You're in a deli, so choose a pickled salad, those that don't contain mayonnaises or salad dressing. Olives, although calorie rich, are a good choice as the fats they contain are actually good for you.

And to polish it all off, add a nice iced tea or juice drink. The frappes and sodas may be specialties, but today's meal is about the savory meats in that half sandwich. It's just a matter of perspective and choice. No need to avoid your local deli. Just be aware of how they build your sandwich. After all, delis are all about choices.

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