I was told a few of my mom's students really like the format of my
Ode to my Oatmeal post. So today I will discus something that finds it's way into Ryan and I's lunch box several times a week; a turkey sandwich. This morning I made him a turkey salad sandwich that consisted of: Two slices Nature's Own 100% whole wheat bread, 1Tbs Miracle Whip(don't skip the zip), 2tsp Publix brand brown mustard, 1/2 stalk of celery diced, 3-4oz shredded roasted turkey breast, 1/2 oz Publix sharp cheddar cheese, several pieces of spinach, and a dash of pepper and dried dill. The nutrition analysis comes to: 313calories, 11.3g fat, 4g saturated fat, 17.6g carbohydrate, 821mg sodium. The estimated cost of this sandwich comes to: 50 Cents. Seriously! That's only 0.00159 cents a calorie. I'm a little surprised that the sodium is still this high, especially since we roasted the turkey breast ourselves. But compare this sandwich to some of America's favorite turkey/chicken sandwiches.
Quiznos Small Turkey & Cheddar: 495cal, 7g sat fat, 40.5g carbhydrate, 1171mg sodium
Average cost: $5 or 0.0101 cents per calorie
Subway 6" Roasted Chicken: 320cal, 4.5g fat, 1.5g sat fat, 49g carbohydrate, 750mg sodium.
Average cost: $4 or 0.0125 cents per calorie
Remember, this one does not include any cheese, mustard, or mayo just the standard veggies.
Panera Smoked Turkey Sandwich: 560cal, 17g fat, 2.5g sat fat, 68g carbohydrate, 1960mg sodium
Average cost:$6 or 0.0107 cents per calorie
Just as I thought, it's much less expensive to pack lunch than eat out at sandwich joints. Of course when Ryan takes lunch to work it usually includes a yogurt, apple or banana, granola bar or almonds, and a tupperware of baby carrots and celery. Just imagine what that would cost you at one of those restaurants.
www.subway.com
www.quiznos.com/subsandwiches/Products.aspx
www.paneranutrition.com
www.fitday.com
That sounds like a great, healthy samich!
ReplyDeleteThanks for providing the nutrient analysis.
-Steve
It looked delicious. I wanted eat it for breakfast, but didn't think Ryan would appreciate that.
ReplyDeleteLike how you determined the "cost per calorie". Boy your husband eats healthy!
ReplyDeleteAlmonds are criminally underrated as a snack food. A handful of almonds is one of my go-tos for a quick snack. Love the breakdown; people never seem to think that a $5 sandwich is too much to pay for lunch every day!
ReplyDeleteIt's amazing what great snacks nuts make. I'm currently working on a CEU from the California Walnut Growers Assoc. In Super Food Rx, they are listed as a super food thanks to their high Omega 3 content.
ReplyDelete