What should I order from the deli when on a diet?

Ideas for Light Lunches From the Deli Lean Sandwich. Sandwiches are popular, grab-and-go lunches available at most delis. ... Broth-Based Soup. Soups are plentiful at most delis, but many -- the creamy ones in particular -- are loaded with calories and fat. ... Salad With Light Dressing. ... Fruit Plate. ... Cheese and Crackers. ... Drinks.

healthyeating.sfgate.com - Ideas for Light Lunches From the Deli - Healthy Eating | SF Gate

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The local deli is an easy, one-stop shop for lunches. Most delis have ingredients for light lunches, allowing you to control your waistline while enjoying your meal. Don’t walk away from the deli feeling bad about your choices -- come armed with ideas for light lunches and knowledge of what to avoid.

Lean Sandwich

Sandwiches are popular, grab-and-go lunches available at most delis. Unfortunately, condiments such as mayonnaise -- which has nearly 60 calories per tablespoon -- ruin a potentially light lunch. Additionally, without controlling serving size, even a sandwich with the healthiest ingredients isn’t light. Stick to a helping about the size of your palm and save the rest for later. Piece together your sandwich instead of buying a premade one. Start with whole-grain bread and add a lean meat, such as grilled chicken breast or thin-sliced roast beef. If you don’t eat meat, try grilled tofu. Pile on fresh or grilled veggies and add low-calorie dressing, such as mustard or vinegar. If you want cheese, ask for low fat and stick with one slice. A sandwich with chicken breast, several veggies, light dressing and whole-grain bread has about 190 calories in a 4-ounce serving.

Broth-Based Soup

Soups are plentiful at most delis, but many -- the creamy ones in particular -- are loaded with calories and fat. Broth-based soups are healthiest. A chicken, vegetable and barley soup, for example, has less than 160 calories in a 1-cup serving. An equal-sized serving of creamy potato chowder has 245 calories. Soups with noodles typically have high calories as well. Choose ones with poultry, soy products, vegetables or whole grains. Light choices include egg drop, turkey, vegetable or wild rice soup. Remember that one serving is usually 1 cup of soup, or about 8 ounces. Most delis have different-sized cups available; dish your soup into a small one.

Salad With Light Dressing

Salads are healthy and versatile if your deli has them available. The dressings can be heavy, though; 1 tablespoon of ranch dressing has 73 calories. If you stick with an all-vegetable salad, serving size isn’t much of an issue. Choose a leafy-green base and pile your favorite fresh veggies as high as you would like. A 2-cup serving of a salad topped with shredded chicken, avocado, spinach, tomatoes and mushrooms still has just 30 calories. Substitute dressing with ground black pepper if you can. Otherwise, choose a vinegar-based dressing.

Fruit Plate

You can’t go wrong with a fruit plate if your deli offers this option. Have as many fruits as you want and eat them plain. Skip sweet dips often served with fruit plates; the fruit’s natural sugars add enough flavor. Just 2 tablespoons of a cream cheese fruit dip has 70 calories -- that's more than eight strawberries or two medium plums. A large fruit plate should easily satisfy you for lunch and a small one makes an excellent treat.

Cheese and Crackers

You might have to bring your own crackers, but toppings are readily available at delis. Buy a serving of reduced-fat cheese and a few veggies to eat with your favorite whole-grain crackers. An ounce of reduced-fat provolone has 77 calories; in comparison, 1 ounce of full-fat provolone has 98 calories. Hummus -- at 25 calories per 1-tablespoon serving -- and other spreads are also tasty on crackers. A few olives, pickles, slices of hardboiled egg, baby peppers or even fresh fruit are light toppings for crackers as well.

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