Today's lesson, kids, is on how to make your sandwich go down smoothly without loading it up with disgusting fatty mayonnaise, or as I like to call it "sandwich snot."
Two words: Avo. cado. Okay, that's two parts of a single word, but you get my drift. If you've been reading my blog...you're likely the only one. Kidding. I read it too. So that makes two of us. As I was saying, if you've been reading my blog you know that the fast food thing is a big stumbling block for me. So, because my big healthy grocery shopping trip is tonight, today for lunch I dropped by the Subway a block from the office and got a 6" Turkey sandwich on wheat. Looking back on it, I should have opted out of the cheese because it didn't do much for the flavor, but here's how I had them build the sandwich: American cheese, avocado, lettuce, tomatoes, olives, pickles, and banana peppers. I'm thinking next time maybe we'll have them add cucumbers.
Warning: Number Crunching Ahead (skip to the last couple sentences of this paragraph for the summary)
According to their website, the sandwich with lettuce, tomatoes, onions, and green peppers contains 280 calories, 3.5 grams of fat (1g saturated), 47 grams of carbs, 18 grams of protein. The cheese adds another 40 calories, 3.5 grams of fat (2g saturated), 1 gram of carbs, and 2 grams of protein. While Subway doesn't list avocado on their website, according to www.nutritiondata.com, 1/4 cup contains 60 calories, 5.5 grams of fat, 13 grams carbs, and a little under 1 gram of protein. Add in a 1.5 oz bag of Sun Chips and we're looking at a 627 calorie meal with 81 grams of carbs and 25 grams each of fat and protein. And the fat is the good avocado kind. Nummy.
I could go lighter. The Sun Chips are nice and all, but not actually necessary to feeling satisfied after the meal. Maybe a better route would have been to take them back to the office with me for an afternoon snack. Also, not having done my big grocery shopping spree, I didn't have fruit for breakfast so I ended up drinking a whole bottle (15.2 oz, two servings) of Naked's Green Machine fruit and whatever makes it green juice. Algae maybe? Swamp water? Who cares, it's tasty. But spendy. Fruit would be better. And look less like toxic goo in a bottle.
So a couple pieces of fruit - one with breakfast, one for a mid-morning snack with a piece of string cheese or something else protein-y. Then save the Sun Chips for a mid afternoon snack...or skip 'em altogether and grab a small handful of almonds to take the edge off if necessary. But by and large I'm not that far off...I think. Currently I'm a little over 1200 calories for the day, and a light dinner will likely put me around 1800, give or take. And that's a major reduction from the norm.
Soda Update: In case you were wondering, I haven't decided what to do with the soda intake yet, but I skipped the soda this morning and brought a water bottle to work instead. I did have a diet coke with lunch, but after lunch it was back to the water bottle.
Too. Much. Math.
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