How to Build a Healthy Sandwich at Wawa

Even though summer is over, Wawa’s Hoagiefest seems to always live on through every season in the city of brotherly love. Many of my clients enjoy a good hoagie for lunch and it’s even a go-to for some families when dinner time consists of driving kids to and from soccer practice. Don’t fret. I’ve compiled a list of dietitian-approved ingredients that will help you feel confident and proud when ordering.

MADE TO ORDER SANDWICH/HOAGIE

1.Breads

2 slices of wheat bread ~180 calories

1 shorti wheat roll ~290 calories

1 slice of cheese ~100 calories

To save 90-100 calories, skip the cheese or have sandwiches opened faced by losing 1 slice of bread. If you have a shorti roll, definitely skip the cheese.

2. Meat

Cold

Oven roasted turkey 80 cal/680 mg Na/16 g pro

Honey smoked turkey 90 cal/860 mg Na/16 g pro

Roast beef 120 cal/380 mg Na/22 g pro

Hot

Hot Turkey 120 cal/800 mg Na/14 g pro

Chicken Steak 140 cal/560 mg Na/22 g pro

Roasted Chicken 150 cal/600 mg Na/25 g pro

If you’re not feeling super hungry, choose veggie (0 calories) or roasted veggie 60 cal/250 mg Na/2 g pro

3. Spreads

mustard ~3 calories

mayo (little bit) ~30 calories

honey mustard ~40 calories

spicy mustard ~30 calories

For reference, ranch dressing will run you ~200 calories and if you get a regular serving of mayo (not “little bit”), it will run you ~100 calories.

4. Toppings

Add all of the veggies you like because fresh veggies only contain about 5-10 calories. The benefits of the fiber, nutrients, and water content of veggies far outweigh their negligible calories.

Avocado
Cucumber
Hot peppers
Jalapeno Peppers
Lettuce
Onions
Oregano
Pepper
Pickles
Roasted veggies (30 calories, these veggies have oil, definitely won’t break the calorie bank but just be mindful these have more calories)
Roasted peppers
Spinach
Sweet peppers
Tomatoes

Swap lettuce for spinach. Spinach has 10x the amount of lutein and zeaxanthin (antioxidants) than lettuce.

Skip the extra cheese and meats.

You can use Wawa’s easy-to-use Nutrition Calculator to build your favorite sandwich and discover how many calories it is.

Marinath J

16:54 19 Mar 20

Being active and eating healthy always made me think that I was eating right and I didn't have a need to ever talk to a nutritionist. Just so my insurance had free nutrition counselling, I thought of consulting one purely for the sake of it. Having zero expectations and thinking that might be my first and only visit, I had my first consultation with Shay after having met her and Ha during my gym event. Oh boy, was I wrong about everything! Shay literally transformed the way I looked at food. She taught me a simple yet the most important thing about reading a product's nutrition label. I knew fats comprised of good and bad but I never cared to go in detail. I used to see just the total fat content in a product, but its the bad fat content breakdown that actually matters. Another huge thing she helped with was figuring out the amount of protein I should take per meal. I worked out regularly and ate right, but I was losing muscle. She sorted this out by suggesting to aim for 28g of protein every meal. And voila, my muscle mass increased by 2.5% in under a month. Shay gave me inputs on various fibrous and protein rich products that are available in the market. Figuring out the amount of macros I need every meal actually changed the way I grocery shopped. This also helps me in not overeating or indulge in excessive or under purchase anything. The reason I would vouch for Yummy Body and Shay is because of their genuine care towards clients. Prior to my second visit, I was impacted by this documentary on Netflix about Veganism and I told Shay about how I want to try it (and I LOVE meat lol). Shay, being a non-meat eater herself, didn't preach me into doing that, but rather was rational in making me realize that every "diet" has its benefits and not everything you see might be true. Its important to experiment, analyze and figure out what works for you and your body. I hate the term diet, as eating is a part of our lifestyle and diet makes it sound like something you do temporarily for a short term gain. Consistency is key and I could resonate that philosophy with Yummy Body. Of course there would be a lot of other authentic nutritionists and I really hope there are. All I would say is, you could never go wrong with Yummy Body and I'm happy that I was wrong and ignorant about nutrition before. Remember, eating should be FUN and not a boring chore. LOVE your food and the rest will follow!

Rachel Young

16:59 13 Mar 20

My experience with Yummy Body Nutrition was outstanding. I met with a registered dietitian named Shay who helped me in more ways than I can write in this post. For years I’ve remained the same weight with no real visible progress. Additionally, within the last year I’ve noticed a significant amount of hair loss. My hair stylist mentioned that it seemed like a problem from “within” and could be my diet. As a result, I made an appointment with Shay who helped me understand areas in which my nutrition was lacking. About 4-5 months later and my hair has made tremendous strides. Every time I get my hair done my stylist mentions how much progress I’ve made. Not only has my hair grown back but I am visibly more fit, feel healthier, and have way more energy. With all of that said, I couldn’t be more thankful to have worked with Shay and look forward to working with her in the future to reach my goals!

Alissa Silverman

04:52 27 Feb 20

Yummy Body Nutrition makes food choices and healthy eating fun! Ha has found a creative way to excite her community through her social media content by highlighting her innovative spin on nutrition! She is an extraordinary dietician who goes above and beyond the call of duty for her clients. She is highly resourceful when it comes to making nutritional plans that work with her clients busy lifestyles. Her reputation and commitment to excellence in client care make her a true asset to the field. Overall, Ha and Yummy Body Nutrition are deeply invested in ensuring the health and well-being for those that they serve!

Jacob Brooks

16:29 30 Jan 20

Shay changed my whole relationship to eating for the better. Within a month of first meeting with her i lost a significant amount of fat and gained a pound of muscle and I did not even find my new eating habits stressful. I have a much better diet now and if anything enjoy eating more, while having maintained my body goals for a year now.

Maryam Hallaj

16:06 26 Dec 19

I could not recommend Shay more! She is a supportive guide in any food & health journey and puts the thought and care to learn who you are as a person and how best to support YOU. She helped me address my health concerns, including high blood pressure, and has given me the tools to make informed decisions about my food and exercise. Shay provides a judgement free yet constructive zone to create goals and discuss the journey in meeting those goals.

How to Build a Healthy Sandwich at Wawa

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