Deli Fat Traps

Slim down your favorite Deli Sandwiches!

Turkey Club
Traditional Version: 596 calories, 36g fat, 2.2g fiber
Slimmed down: Ask for a couple of strips of turkey bacon and reduced-fat mayonnaise to cut about 25 grams of fat and 216 calories and boost the fiber by more than three grams by switching to whole-wheat bread. In addition, some clubs are made with three slices of bread; ask your server to use two.

Bologna on White with Mayonnaise
Traditional Version: 598 calories, 48g fat, 1.1g fiber
Slimmed down: Triple the amount of fiber and add flavor and texture by ordering seven-grain bread in place of white. Also, switch to turkey bologna (it tastes the same - promise!) and reduced fat mayonnaise to slash 264 calories and 31 grams of fat.

Ham and Cheese on a Hero
Traditional Version: 679 calories, 29g fat, 3.2g fiber
Slimmed down: Asking for a low fat cheese and 96-percent fat free ham will save you more than 200 calories and 17 grams of fat. Add a few roasted peppers (if available) and several slices of onion and tomato for a host of vitamins and disease-fighting antioxidants, including vitamin C and lycopene.

Chicken Salad in a Pita
Traditional Version: 517 calories, 32g fat, 1.4g fiber
Slimmed down: Order a whole-wheat pita for more than four times the fiber. Then trim the fat by asking for double the romaine and half as much chicken salad. For the advanced deli lover: Find a counter that uses only white chicken in its salad. Dark meat has twice the saturated fat.

Egg Salad on a Kaiser Roll
Traditional Version: 611 calories, 41g fat, 2g fiber
Slimmed down: Cut 150 calories and 18 grams of fat by asking for reduced-fat mayonnaise (the egg yolks are rich enough that you will not miss the fat). In addition, as with any prepared salad sandwich, request half the amount of egg salad - most delis overstuff their sandwiches.

Pastrami on Rye
Traditional Version: 469 calories, 27g fat, 4g fiber
Slimmed down: While this New York classic is actually the leanest of all the sandwiches shown here, you can reduce the calories by almost half and trim up to 20 grams of fat by choosing turkey pastrami or lean roast beef. Add tomato and a few leaves of lettuce for added fiber.

Deli Meat Do's and Don'ts

Opt for lower sodium turkey or roast beef for the most protein, least fat and sodium. (Bologna and salami are among the lowest in protein, but highest in sodium and fat.)
Don't assume all poultry products are low in fat. Check the ingredient for dark meat or skin; avoid those that include either.
Read labels carefully if you have a wheat allergy or celiac disease. Soy-based alternatives may contain wheat or other grains.
Don't assume that only meats with the American Heart Association heart-check logo are healthful. Many are, but don't pay for use of the logo.
Save a bundle by slicing your own deli meats. Cook a turkey breast or beef roast for dinner and then slice the leftovers for lunches. You can save about $5.00 per pound this way.