Healthy Fast Food Guide | Jason’s Deli | Detailed

Overview

Jason’s Deli has a solid sandwich option when we create our own with healthy ingredients that cut out empty calories. If you go the salad route, there’s an excellent option that has sugar, but the sugar isn’t artificial or filled with additives. Instead, it comes from natural fruit and vegetables that provide significant fiber and nutrition.

Recommendations

Option #1 — Build-Your-Own Sandwich (Regular)

1. Organic Ancient Grain Bun — bread option with the highest amount of fiber with a moderate amount of sodium and a bunch of healthy whole grains. Improves cardiovascular health fights cancer and regulates blood pressure
2. Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
3. Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
4. Organic Spinach — improves blood glucose levels, lowers risk of cancer, improved bone health
5. Red Onions Rings — lots of nutrients, antioxidants, and improves heart health
6. Sliced Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
7. Mushrooms — lowers cholesterol, prevents diabetes, and improves bone health
8. Tomato — improves heart health, fights cancer, and improves skin health

Sides

Choose a side of steamed veggies or a cup of fresh fruit:

Steamed Veggies

• Carrots — regulates blood cholesterol, improves eye health, and lowers blood pressure
• Broccoli — fights cancer, improves bone health, improved digestion, and detoxification
• Zucchini — improves digestion, manages diabetes, and lowers blood sugar levels

Cup of Fresh Fruit

• Grapes — prevents heart diseases, relieves constipation, and helps with asthma
• Apples — aids in digestion, stimulates metabolism with probiotics and boosts the immune system
• Strawberries — helps prevent cancer, improve eye function, and ranks highly for antioxidants

Request without the creamy fruit dip to avoid empty calories.

Option #2 — Nutty Mixed-Up Salad (Lighter Portion)

A very healthy mix of ingredients that satisfies a number of nutritional needs. Typically, you might want to replace chicken with salmon to meet additional vitamin and nutrient benefits (e.g. omega-3 fatty acids). In this particular case, there are many additives to the salmon, which swings my choice from salmon to chicken.

1. Grilled Chicken — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
2. Raisins — relieves bloating, and promotes oral and dental health, and rich in antioxidants
3. Walnuts — improved cardiovascular health, lowers LDL (“bad”) cholesterol and lowers blood pressure
4. Cranberries — prevents ulcers, lowers blood pressure, and increases good cholesterol while decreasing bad cholesterol
5. Almonds — controls blood sugar, improves cholesterol, and reduces inflammation
6. Pumpkin Seeds — induces sleep, improves prostate health, and stimulates hair growth
7. Grapes — prevents heart diseases, relieves constipation, and helps with asthma
8. Mixed Greens — high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
9. Apples — aids in digestion, stimulates metabolism with probiotics and boosts the immune system
10. Skip the feta cheese due to high saturated fat and moderate sodium
11. Ask for dressing on the side so you’re in control of how much you use (if any)

More Useful Tools

Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail

Detailed Notes — consolidated notes for each fast-food establishment