Cheat Sheet: Sandwich-Stacking Strategies

Build a better sandwich with our interactive deli counter.
Cheat Sheet Series Cap

While speed and convenience are the upsides of a quick stop at the deli, the downside is the hidden PointsPlus® values sandwiches can hold. Before packing your lunch bag, stop and think about what you're putting on that sandwich. While everything in moderation is a good start, you should know that if you slather on too much cheese and mayo, or pile your deli meats too high, you might be better off (PointsPlus values-wise) with a burger and fries — that's how fatty a deli sandwich can be if you're not careful. It's important to know shortcuts and substitutions that will allow you to continue enjoying your handheld meal.

"Between cheese, bacon, avocado and mayo-based sauces and dressings, the calories add up very quickly," says Nutritionist Leslie Fink, MS, RD. With those add-ons, you could be doubling your sandwich's PointsPlus value. "For low-cal alternatives," Fink recommends, "try spreading on some mustard, fat-free black bean dip, hummus, relish, chopped pickles or some non-fat salad dressing." A splash of hot pepper sauce adds zero PointsPlus values but gives your sandwich a serious flavor boost.

Going easy on the extra layers is definitely a healthy choice, but if you've got to have your condiments, go right ahead—just lighten it up. A single slice of cheese or one thinly spread teaspoon of mayo is enough to give you some flavor, without doing too much damage to your PointsPlus balance.

Condiment Counter
Mayo – PointsPlus value of 3 for 1 Tbsp
Oil & Vinegar – PointsPlus value of 1 for 1 Tbsp
Russian Dressing – PointsPlus value of 2 for 1 Tbsp
Ranch Dressing – PointsPlus value of 2 for 1 Tbsp
Pickle Relish – PointsPlus value of 0 for 1 Tbsp
Honey Mustard – PointsPlus value of 1 for 1 Tbsp
Sauerkraut – PointsPlus value of 0 for 1/4 cup
Mustard – PointsPlus value of 0 for 1 Tbsp
When you build a sandwich using our interactive stacker, be sure to note the portions. We're giving you three ounces per sliced meat choice, one slice per cheese type, and one tablespoon of each condiment. If you use two tablespoons of mayo in your sandwich, you should figure in double the PointsPlus values. Also keep in mind that the guy behind your deli counter may be using more than the recommended amounts. If there's a digital scale at the counter, don't be shy to make sure you're getting the exact portion you want.
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