Eating Healthy at Sandwich Shops in La Crosse, Wisconsin

Choose Whole Grains Over Refined Grains

Opt for whole grain wheat bread instead of white bread. Whole grains are richer in nutrients and contain more insoluble fiber, which helps you feel fuller for longer and can aid in weight management. Additionally, whole grain bread often has a more robust flavor, allowing you to skip calorie-laden condiments.

Nutritional Comparison: Whole Grain vs. White Bread

Source: Harvard T.H. Chan School of Public Health

Opt for Lean Meats

Instead of processed deli meats like corned beef, pastrami, or knockwurst, choose lean meats such as baked ham, roasted turkey, or grilled chicken. These options are lower in fat and higher in protein, making them a healthier choice.

Lean Meat Options

• Baked Ham: Low in fat and a good source of protein.
• Roasted Turkey: High in protein and low in calories.
• Grilled Chicken: Rich in protein and essential nutrients.

Be Cautious with Condiments

Even a healthy wrap can become calorie-dense if you add high-calorie sauces. Mayonnaise-based sauces are particularly high in calories. Instead, opt for mustard or other low-calorie alternatives. Adding vegetables like tomatoes, pickles, and sauerkraut can also enhance flavor without adding many calories.

Calorie Comparison: Common Condiments

Source: USDA FoodData Central

Consider Soup as an Alternative

Many sandwich shops also offer soups. A bowl of soup with an unbuttered roll or breadstick can be a lower-calorie option compared to a sandwich. However, avoid cream-based soups as they can be just as calorie-dense as a sandwich.

Soup Options

• Vegetable Soup: Low in calories and high in nutrients.
• Chicken Noodle Soup: A balanced option with protein and vegetables.
• Minestrone: Packed with vegetables and beans, offering fiber and protein.

Avoid Sugary Drinks

While an Italian soda might be tempting, it can contain over 200 calories per glass due to high sugar content. Water is the best choice, and you can add a squeeze of lemon for flavor. If you prefer something sweeter, opt for a fresh fruit smoothie made with juice, but avoid those made with ice cream or sorbet.

Calorie Comparison: Beverages

Source: American Heart Association

Interesting Stats

• Whole Grains and Health: Consuming whole grains can reduce the risk of heart disease by up to 30% (Harvard T.H. Chan School of Public Health).
• Lean Meats and Protein: A 3-ounce serving of roasted turkey provides 24 grams of protein, which is nearly half of the daily recommended intake for an average adult (USDA).
• Sugary Drinks and Obesity: Regular consumption of sugary drinks is linked to a 26% greater risk of developing type 2 diabetes (American Diabetes Association).

By making informed choices, you can enjoy a satisfying and healthy meal at sandwich shops in La Crosse, Wisconsin. Remember to prioritize whole grains, lean meats, and low-calorie condiments, and consider healthier beverage options to complement your meal.