Finding a Winning Sandwich

For several decades, it was the Holy Grail of late-night refrigerator raiders: a mouth-watering concoction of ham and luncheon meats and cheeses stuffed between two pieces of rye bread or a fresh roll. A comic strip character named Bumstead even gave this ingenious deli delight a name -- The Dagwood.

But the American tradition of an over-stuffed sandwich -- known as a "hero, a "hoagie," or a "submarine" -- has undergone some revision.

Health-conscious Americans are shuffling up to the deli counter with concerns about fat and salt content of luncheon meats. Consumers who are watching what they eat are wise to use caution at the deli counter.

A one-ounce slice of regular bologna, for instance, contains 8 grams of fat -- the equivalent of about 1-1/2 teaspoons of butter -- and more than 300 mg of sodium. Five ounces of bologna, a more typical serving on a sandwich, contains more than 1,500 mg of salt -- about half the daily recommended limit -- and 40 grams of fat, the same amount found in 8 teaspoons of butter.

Thanks to healthier eating habits, however, deli cases also now feature roast turkey, roast beef and lean ham, as well as low-fat versions of traditional luncheon meats.

But before you decide to go hog wild with one of the leaner meats at the deli, keep in mind that:

• "Lower" fat meats can still contain up to 25 percent fat.

• Turkey-based meats made to look and taste like ham or bologna may indeed be lower in fat, but still fairly high in salt.

• Even if your luncheon meat is healthy, you can still overload on sodium if you add condiments and extras to your sandwich.

Turkey ham, turkey bologna and turkey salami have become popular cold cuts at a significant reduction in fat. But, because these are processed and cured in much the same way as their meat counterparts, the turkey products may be as salt-laden as the meat.

Good health means eating a variety of nourishing foods, but if you're hooked on deli meats and eat more than your share, choosing the modified versions will help you cut down on your intake of fat, calories and possibly salt. Read the list of ingredients and nutrition information on the label to help you determine which product best meets your needs.

But why not do the deli at home? Create a mini deli section in your refrigerator by packaging leftover cooked lean meat, chicken or turkey for quick snacks and sandwich fillers. Or, cube and toss with a handful of your favorite chopped vegetables, mix with a smattering of calorie-reduced salad dressing and store in individual containers. Any leftover food is fair game for the brown bagger.