Five Healthy Fast Food Sandwich Options

When you think of lunch, a sandwich comes to mind but did you know that some fast food sandwiches are loaded with fat, sodium and calories? Even so-called healthy sandwiches can be fattening. Always opt for whole grain bread when given a choice, and avoid cheese. Use mustard instead of mayonnaise, and load your sandwich with vegetables like cucumbers, lettuce, and carrots. Avoid lunch meats high in nitrates like pepperoni and salami.

Listed below are healthier sandwich options available at five famous fast food eateries according to "Eat This, Not That" author David Zinczenko.

Healthy Sandwich Option #1 - Subway 6" Roast Beef Sub

The 6" Roast Beef Sub at Subway contains 360 calories and only 3.5 grams of saturated fat. As with most of Subway's sandwiches, the roast beef contains a high amount of sodium: 1,300 mg. Make sure you have them make it with mustard instead of mayonnaise, or opt for something different like the sweet onion sauce. Ask for all of the vegetables on top of your roast beef sandwich which are available at no additional cost.

Another healthy option at Subway is the Oven Roasted Chicken Breast Salad with fat free Italian dressing. It contains just 175 calories and 2.5 grams of fat.

Healthy Sandwich Option #2 - Quiznos Small Honey Bourbon Chicken on Wheat Bread

The small Honey Bourbon Chicken on wheat contains just 310 calories and 1 gram of saturated fat. Be sure to actually get the honey bourbon mustard in order to keep your calories low.

Another healthy option at Quiznos is the small Tuscan Turkey sandwich. Served without cheese it contains 390 calories and 3 grams of saturated fat. Similar to Subway, the sodium content is high at Quiznos even with the lower calorie sandwiches.

Healthy Sandwich Option #3 - Einsteins Bros Albacore Tuna Sandwich

Though Einstein Bros is actually famous for their bagels, you are better off getting a sandwich on wheat bread. The albacore tuna sandwich contains 465 calories and 2 grams of saturated fat. Surprisingly, it contains only 470 grams of sodium.

Healthy Sandwich Option #4 - Jimmy John's Turkey Breast Slim Sub

Jimmy John's is similar to Subway and Quiznos although Jimmy John's tries to purchase their vegetables locally and they do not have anything pre-sliced delivered. Interestingly enough, they do not sell soup or salad so they can focus on their high quality sandwiches.

A Jimmy John's turkey breast slim sub contains 426 calories and only 1 gram of saturated fat. Of course that means there is no mayonnaise or cheese but you can substitute with mustard, onions, cucumbers, alfalfa sprouts, avocado spread, and tomatoes.

Healthy Sandwich Option #5 - Wendy's Ultimate Chicken Grill Sandwich

According to Zinczenko, Wendy's was rated the number one fast food chain in the world by Zagat - not bad for a burger chain. Actually Wendy's has much more than hamburgers which is probably why they are so popular.

The Wendy's Ultimate Chicken Grill sandwich contains 540 calories and 4.5 grams of saturated fat. It has a heck of a lot of sodium with 1,770 mg, so you might want to consider another option like the sour cream and chives baked potato which contains 320 calories, 2.5 grams of saturated fat, and only 55 mg of sodium.

Your best bet when it comes to lunch-time sandwiches is to make your own, but if you are on the road and are trying to watch your caloric and fat intake, the above options should work just fine. Just don't get in the habit of eating them daily because the sodium content will make you bloat like a balloon. Be sure to drink plenty of non-carbonated water to flush out the salt. Eat slowly, savor each bite, and do not ruin your "healthy" lunch by purchasing potato chips or French fries. Instead ask for a side salad without cheese, and use vinegar or lemon juice as your dressing. And if you must have potato chips go for the baked Lays.

Source: "Eat This, Not That" by David Zinczenko and personal experience.

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