The childhood staple is enjoying a
renaissance, with specialized eateries springing up everywhere but its
nutritional profile is still in the dark ages (800 calories and 37 grams of
fat!). Bring the Melty Goodness into the lite with these tips from Atlanta based
nutritionist Carolyn O’NeiI, R.D.
Go With The Grain
Swap the puffy white bread for a loaf that
lists whole wheat as the first ingredient—with 90 or fewer calories and at
least 2 grams of filling fiber per slice.
Be Choosy About Cheese
Go beyond American: Pungent picks like goat
(76 calories per ounce) provide the most flavor bang for your calorie buck.
Feeling traditional? Use Low Fat Swiss (4.8 calories) or 2 percent cheddar (80 Calones).
Stick to 2 ounces per sandwich, and slice thinly so it melts evenly.
Layer It On
Before cooking, slip in some crunch and
extra nutrients with radish or apple slices. More antioxidant-rich picks
include thinly sliced tomato or mushrooms and basil or spinach leaves (each 10
calories or fewer).
800
calories and 37 grams of fat!
Get Saucy
Slathering the right condiment on the
inside of your bread can take your lunch to the next level without loading on
the fat. To add some zing, try a tablespoon of mustard (3 calories), salsa (4
calories), or olive tapenade (40 calories).
Butter Up Better
You only need to spread up to 2 teaspoons
of butter (35 calories each) on the outside of your sandwich to get a crisp
crust. Or just coat your pan with cooking spray before grilling and that number
drops to nearly 0.
Slathering
the right condiment on the inside of your bread can take your lunch to the next
level without loading on the fat
