Update on breadless sandwiches

[thewayne]

I decided to look at the numbers on my sandwich components. This isn't something that I normally do, I have found that overall the easiest way to cut calories from your intake is to eliminate sugared sodas.

Oscar Mayer Chicken Breast Oven Roasted
Serving Size: 3 slices
Calories: 70
Calories from fat: 15
Fat: 2g
Cholesterol: 35mg
Sodium: 810mg
Protein: 11g
(These are thick slices, so a single one with a slice of cheese is sufficient for me.)

Oscar Mayer Roast Beef Slow Roasted
Serving Size: 6 slices
Calories: 60
Calories from fat: 20
Fat: 2.5g
Cholesterol: 30mg
Sodium: 520mg
Protein: 10g
(Thin slices, so 6 are probably reasonable for a typical sandwich. A rollup sandwich I might go with 3 slices.)

Land O'Frost Chicken
Serving Size: 1 pkg
Calories: 130
Calories from fat: 70
Fat: 7g
Cholesterol: 65mg
Sodium: 990mg
Protein: 11g
(Thin slices, I'd say one package is good for 2-3 sandwiches.)

Shur Fine Thin Sliced Corned Beef
Serving Size: 1 package
Calories: 90
from fat: 45
Fat: 5g
Cholesterol: 40mg
Sodium: 760mg
Protein: 10g
(Again, thin slices, the Shur Fine and the Land O'Frost are these little packets for $0.60 or so. Good for 2-3 sandwiches.)


Sargento Deli Style Swiss Natural Sliced
Serving Size: 1 slice
Calories: 70
From Fat: 45
Fat: 5g
Cholesterol: 20mg
Sodium: 40mg
Protein: 5g

Sargento Deli Style Sharp Cheddar Natural Sliced
Serving Size: 1 slice
Calories: 80
From Fat: 60
Fat: 7g
Cholesterol: 20mg
Sodium: 130mg
Protein: 5g

Sargento Deli Style Asiago Natural Sliced
Serving Size: 1 slice
Calories: 70
From Fat: 50
Fat: 6g
Cholesterol: 20mg
Sodium: 135mg
Protein: 4g


French's Honey Mustard
Serving Size: 1 tsp
Calories: 10
Fat: 0
Sodium: 30mg

Trader Joe's Hot & Sweet Mustard
Serving Size: 1 tsp
Calories: 10
Fat: 0
Sodium: 120mg


Nature's Own Honey 7 Grain Bread
Serving Size: 1 slice
Calories: 70
from fat: 5
Fat: 1g
Sodium: 130mg
Protein: 3g


So a single breadless rollup of Swiss and a single slice of Oscar Mayer chicken would be something like this:
Calories: 93
from fat: 50
Fat: 6g
Sodium: 310mg
Protein: 9g

Three rollups would be:
Calories: 279
from fat: 150
Fat: 18g
Sodium: 930mg
Protein: 27g

A comparable sandwich, I'd probably go with three slices of the chicken, two slices of cheese, two slices of bread, and two teaspoons of the TJ's Hot/Sweet Mustard. It would amount to something like this:
Calories: 370 (70 + 140 + 20 + 140)
from fat: 115 (15 + 90 + 10)
Cholesterol: 75 (35 + 40)
Sodium: 1390 (810 + 80 + 240 + 260)
Protein: 27 (11 + 10 + 6)

So three rolls vs a sandwich:
Calories: 279 vs 370
Calories from fat: 150 vs 115 (+1 slice of cheese for the wraps)
Fat: 18 vs 115
Sodium: 930 vs 1390
Protein: 27 vs 27


Interesting results. I was rather surprised, as was Russet, by the amount of sodium in the meat. I knew there was a lot, but I didn't expect that much.

Comments

[greyweirdo.livejournal.com]

Pretty much any processed meat is going to be loaded with sodium. Most processed foods actually, not jsut the meat.

[thewayne.livejournal.com]

Oh, definitely. Particularly with something like corned beef where the product itself is salt-cured/pickled.

[cteare.livejournal.com]

Yup. Anything that is processed is going to have a lot of sodium in it. Sodium is a preservative. I don't know what size package you were looking at for the Land-o-frost, but I can get almost two weeks worth of lunches out of one package. I also use low-fat mozarella.

[donkey-hokey.livejournal.com]

Unfortunately (well, maybe not) I can't eat this stuff anymore - the various additives tend to trigger migraines for me. Eh, so I'm forced to eat healthy in the interest of staying headache-free. I'm sure it's a good thing. I miss things like processed meats and cheetos though. Soy-based lunch meat just isn't quite the same.

[thewayne.livejournal.com]

My renter and friend has fibromyalgia, in addition to going through a period where she was taken off wheat, gluten, etc. Lots of steaks and grilled chicken during that period. Fortunately it's easy to get organic groceries in Phoenix, even if it isn't that tasty.

While she was on this diet, we found a really good munchie, Blue Diamond (the nut people) Almond Nut-Thins, Nut & Rice Cracker Snacks. Nothing in the way of preservatives, as I once said it has no words that you can't pronounce when you're drunk. They come in the standard small box snack size. The box says they support the Celiac Disease Foundation, so they shouldn't cause any problems for you.

[donkey-hokey.livejournal.com]

I've had the Nut-thins before - they're tasty. Lately one of my snack crackers of choice has been the Crunchmaster Rice Crackers. They're very cheap at Costco, and as tasty as the Nut-Thins. And the ingredients all pass the migraine test.

I'm blessed with several excellent places nearby for my organic food needs. And since I've been doing most of my shopping there for quite some time, when I go to the regular grocery store, everything seems so CHEAP there.

[thewayne.livejournal.com]

That's the biggest problem of eating well and eating organic: it ain't cheap!

[spaceoperadiva.livejournal.com]

Are you doing some sort of low-carb diet or did you discover a gluten sensitivity or something? I feel like I've spaced out something important here!

[thewayne.livejournal.com]

Sorry to take so long to respond to this. No, no specific diet or medical issue. Just a general discussion. I've liked breadless sandwiches ever since having learned of them and rediscovered them a couple of weeks ago.

[cardigirl.livejournal.com]

Ooops, didn't know what I started. ;)

I eliminated sugared sodas from my diet sometime back in the Stone Age (in fact, I literally can't remember a time I *ever* drank them regularly). Since I found written evidence that I've been dieting since at least age 10 (really), it's quite possible I have never made a habit of them. I really like root beer, I must admit, and that's almost never offered in a non-sugar version -- but I only get that if I'm in a serve-yourself fast food place where the other options are unpalatable, i.e. a few times a year.