Dining Out – Doin' It Deli Style | Timi Gustafson, R.D.

Deli Food Classic deli items, such as sandwiches, ready-to-eat meats, cheeses, pasta, and salads, make reasonably healthful meals without the effort of preparation.

For sandwiches, choose freshly baked nutritional breads, preferably whole grain, and wheat varieties. Focaccia and Croissants are much higher in fat and without the nutritional quality. Good meat choices are lean cuts, such as Turkey Breast, Ham, and Roast Beef (in that order). Salami, Mortadella, Cotto, and Prosciutto are considerably fattier. Chicken, Egg, or Tuna Salads are a good source of protein. However, mayonnaise adds fat and calories you don’t need. By contrast, you can load up on lettuce, tomato, and onion without much concern. In fact, try a vegetarian sandwich! Be aware that an overdose on avocado and cheese can undo your good intentions.

Most green salads contribute to a healthful diet. Pasta Salads may look healthy, but they are often coated with olive oil to make them look more fresh and appealing. Potato Salads and Coleslaw may be delicious, but they are loaded with cream and mayonnaise which make them prohibitively high in fat. A Tomato and Mozzarella Salad is a better choice, especially when the tomatoes are dressed with balsamic vinegar and a little olive oil. A Greek Salad is usually good. However, olives and feta cheese are high in fat and should be enjoyed in moderation. Pasta and meat entrées, such as Lasagna, Meatloaf, Pizzas, and Knishes are all very filling. The way they are prepared, there is no telling about the quality of the ingredients.

Dill Pickles can be a refreshing addition to a meat sandwich. Don’t overindulge though, since they can be high in sodium. If you cannot do without Potato Chips (and who can?), go for the baked ones.

Fresh fruit always makes for happy endings. But don’t get caught with your hand in the cookie jar!

Deli Menu