Avoid Diet Booby Traps in the Deli

Katy G. Wilkens, MS, RD, Northwest Kidney Centers

Lunch meats are so easy! You open the package, slap the meat on the bread, add mayonnaise and lettuce, and you have a quick meal without cooking.

The only problem is that deli meats are full of salt (sodium chloride) to keep them from spoiling. Everyone needs to cut back on their sodium intake, but especially seniors. And if you have high blood pressure, cutting down on salty foods is a "must do." Most experts suggest seniors should eat between 1,500 and 2,400 milligrams (mg) of sodium per day. 

There are new lower-sodium lunch meats endorsed by the American Heart Association in grocery store delis, but many of them aren't really that low in salt. A 3-ounce serving of fresh roast beef, for example, has only about 60 mg of sodium. The new "low-sodium" ham has about 10 times that much, at about 690 mg per 3-ounce serving. Low-sodium turkey breast, at "46% Less Sodium!" sounds like a good choice, but it still has 500 mg of sodium in every 3 ounces, compared to fresh turkey at about 70 mg/3 ounces.

There are a few good choices at the deli counter, but you have to look closely. Low-sodium oven-roasted beef is about 120 mg/3 ounces, and no-salt-added oven-roast beef is about 60 mg/3 ounces. Other than those, you are much better off making your own sandwich fillings. 

Here are some easy ideas for tasty sandwiches that are low in salt and friendly to kidneys and waistlines.

Breads. Whole grain breads add a nutty flavor and have lots of nutritional plusses. Try artisan bread for a chewier texture or the added flavor of roasted onions, cranberries or fresh herbs.

Veggies. Tomatoes, cucumbers, radishes, bell peppers, onions, water chestnuts, celery, shredded carrots or apples add crunch and flavor. Try red leaf lettuce, romaine, or even arugula for a change. 

Spreads. Try low-fat mayonnaise, or go easy on the regular version, and add a teaspoon of lemon or orange zest for flavor. Instead of mayo, use fresh or dried herbs added to yogurt, or use cranberry sauce, or a new type of mustard. Most are low in sodium and fat.

Tasty Sandwich Fillings

Egg Salad

Yield: 3-4 sandwiches

3 hard cooked eggs
2-3 tablespoons mayonnaise
1 stalk celery, diced
1/4 teaspoon dry mustard
1/8 tsp. paprika

Meat Salad Filling

Yield: 4 sandwiches

1 cup leftover cooked meat or poultry, chopped
2-3 tablespoons mayonnaise
1/4 cup green onion, chopped
1/4 cup celery, chopped
Pepper, to taste

Cream Cheese Spread

Yield: 4 sandwiches

8 ounces cream cheese, softened
1/4 cup chopped walnuts or pine nuts
1/4 cups dried cranberries, chopped
1/4 teaspoon tarragon

Other Sandwich Alternatives

• Roast a turkey breast, pork loin or beef roast and slice it when it is cold.
• Bake or poach salmon, or any fish, and chill.
• Bake a meatloaf to slice for sandwiches later.
• Bring back the old standby, peanut butter and jelly. Or try almond butter, cashew butter, quince jam, or something new to you.
• Combine low-fat cream cheese and pineapple.
• Try hard cheese with sliced apple or sliced green pepper.
• Use up extra cold meats, fish and vegetables in homemade pasta salad or rice salad. Avoid boxed or dried salad packages.

Along With That Sandwich:

To hold the line on sodium, try these side dishes instead of chips and a cookie.

• Unsalted pretzels, crackers, corn tortillas, crisp breads, rice cakes or homemade unsalted popcorn
• Cucumber slices, carrot and celery sticks
• Homemade coleslaw
• Apple chips or dried cranberries
• Grapes, blueberries, strawberries, raspberries, apple or pear

Healthy Eating Education Opportunity If you'd like to learn more about kidney-healthy recipes and taste some, please consider coming to Northwest Kidney Centers' Kidney Health Fest for African American Families on June 5 from 9:00 a.m. to 2:00 p.m. at Van Asselt Elementary, 8311 Beacon Ave. S., in Seattle. This free event features free health screenings and private consultations with a doctor, healthy food made by local celebrity chefs, and a discussion about healthy living with Angela Russell, KIRO 7 Eyewitness News anchor, as the emcee. The day also includes entertainment, music, exhibits, and a chance to win prizes. Visit the Northwest Kidney Centers website for more information.

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington.