Best and Worse Sandwiches from the "Eat This, Not That" books

If you are like me, sometimes it feels like the food industry is out to harm us in every way possible in the name of PROFIT. I do not advocate eating meat, but for those of you reading this that are not vegetarian, and need some advice on eating outside of the home, the following information may be of help to you in finding a healthy option for breakfast or lunch.


WORST BREAKFAST SANDWICH
Au Bon Pain Sausage, Egg and Cheddar on Asiago Bagel810 calories47 g fat (23 g saturated, 0.5 g trans)58 g carbs1,540 mg sodium A healthy breakfast sandwich can be a great start to your day—the protein-packed eggs and meat will keep you feeling fuller longer. But Au Bon Pain’s breakfast bagel isn’t what we had in mind. Cut calories by switching to bacon and Swiss there, and cut carbs by choosing an English muffin over a bagel, roll, or croissant.

EAT THIS, INSTEAD!Scrambled Eggs Tomato and Spinach Wrap390 calories15 g fat (4 g saturated)47 g carbs650 mg sodium
(For other early morning sandwiches to dodge at home, check out THIS list of the 12 worst breakfast foods at the supermarket.)

WORST TURKEY SANDWICHAtlanta Bread Company Turkey Bacon Rustica960 calories56 g fat (19 g saturated)62 g carbs2,480 mg sodium Sandwiches shouldn’t top much more than 500 calories; this one gobbles up almost half your daily allowance. While it’s loaded with protein, it’s also packed with saturated fat and more than a day’s worth of sodium (the blame falls largely on the one-two punch of mayo and pesto).

EAT THIS, INSTEAD!Turkey on Nine Grain370 calories6 g fat (2 g saturated)50 g carbs1,240 mg sodium

WORST STEAK SANDWICHQuizno’s Prime Rib Cheesesteak Sub, Large1,490 calories92 g fat (22.5 g saturated, 2 g trans)102 g carbs2,620 mg sodium At 670 calories, even the small version of this sub is pushing the bounds of reasonable consumption. But in this big guy, you’re taking in a day’s worth of sodium, along with a day’s worth of saturated fat, and nearly a whole day’s caloric intake as well. A survival strategy for eating at Quiznos: If you’re going to order a sub, order it small and without dressing or cheese. Better yet, skip the subs altogether in favor of the more restrained Sammies. You’d be better off with two of them than with most regular-sized sandwiches at Quiznos.

EAT THIS, INSTEAD!Bistro Steak Melt Flatbread Sammie280 calories13 g fat (4 g saturated)26 g carbs645 mg sodium

WORST GRILLED CHICKEN SANDWICHRomano’s Macaroni Grill Grilled Chicken and Artichoke Sandwich1,260 calories80 g fat (17 g saturated)71 g carbs2,990 mg sodium Most people know by now that grilled equals good in the world of chicken, but Romano’s somehow manages to challenge that well-established nutritional tenet. The heavy-handed Italian chain takes two reasonable foods—lean chicken and nutrient-rich artichoke—and turns them into a monster of a fat-laden sandwich that comes with almost a day-and-a-half’s worth of sodium and the caloric equivalent of 27 chicken McNuggets.

EAT THIS, INSTEAD!Pollo Magro 320 calories5 g fat (1.5 g saturated)29 g carbs1,630 mg sodium

WORST FRIED CHICKEN SANDWICHChili’s Cajun Crisper Bites Sandwich1,410 calories79 g fat (18 g saturated)124 g carbs3,930 mg sodium Words on the Chili’s menu to avoid: “Cajun” and “Crisper.” In Chili’s land, they translate to fat- and calorie-packed sauces and frying oil. Put them between two slices of bread, and you’ve got one of the worst sandwiches we’ve found on all counts—with the sodium equivalent of 120 saltine crackers and the same number of calories as you’ll find in 56 strips of bacon. Taste the same bold flavors and save more than 1,000 calories and 2,000 milligrams of sodium by opting for the Fajita Pita instead.

EAT THIS, INSTEAD!Fajita Pita Chicken380 calories12 g fat (2 g saturated)1570 mg sodium WORST VEGGIE SANDWICHBlimpie Special Vegetarian 12 Inch1,186 calories60 g fat (19 g saturated)131 g carbs3,532 mg sodium “Vegetarian” doesn’t automatically translate to “healthy” (the same holds true for salads—check out this list of America’s worst salads to see what we means). Sure, this sandwich has vegetables, but it’s also loaded with fatty oils and sauce, and it’s on bread that’s 12 inches long. No wonder it contains over half a day’s worth of calories and an explosion of carbs. Portion control is key to keeping weight off. Your strategy with this sandwich: Share it with a Little League team.

EAT THIS, INSTEAD!VeggieMax 6 Inch522 calories20 g fat (6 g saturated)56 g carbs1,272 mg sodium

WORST “HEALTHY” SANDWICHNoah’s Deli Chicken Salad Sandwich1,150 calories95 g fat (14 g saturated, 1.5 g trans)61 g carbs1,190 mg sodium Don’t be fooled because it’s got the word “salad” in its name. This trans-fatty Noah’s sandwich is not a healthy choice for your arteries or your waistline. (Click here for an indispensable list of other health food imposters.)

EAT THIS, INSTEAD!California Chicken Sandwich360 calories7 g fat (2 g saturated)49 g carbs840 mg sodium

WORST SANDWICH IN AMERICAQuizno’s Tuna Melt, large1,760 calories133 g fat (25 g saturated, 1.5 g trans)92 g carbs2,120 mg sodium Tuna melts are scary because they sound so harmless—in almost all other forms, tuna is usually a smart and healthy choice. So what’s with the insane caloric overload? Blame the fat-packed mayo the tuna is mixed with, along with Quizno’s larger-than-life portion sizes. Even though they’ve managed to trim this melt down from the original 2,000-plus calorie mark when we first tested it, it still remains the worst sandwich we’ve found.

EAT THIS, INSTEAD!Sonoma Turkey Flatbread Sammie280 calories14 g fat (4 g saturated)26 g carbs760 mg sodium