What is the weight of your wrap?

Wraps can be found everywhere from a deli sandwich to a pastry.  These alternatives to the typical sandwich can provide a quick meal or a sweet dessert, but they often contain enough calories for several meals. Wraps can have anywhere from four hundred to fifteen hundred calories depending on the filling.

So, when ordering a wrap you may want to ask how large the wrap is, most weigh about a pound. The dressing or marinade and if the fillings have been sautéed can also increase the amount of calories in. Wraps can also contain high amounts of sodium, some as high as thirty five hundred milligrams, which exceeds the recommended daily amount.

There are ways to build a healthy wrap sandwich by making a few simple decisions.  Load wraps with lots of fresh vegetables and moderate amounts of lean meats and use condiments sparingly.  If the wrap sandwich is large, you can always split it with a friend or just make a second meal out of the other half.

Keep the following suggestions in mind next time you are ordering or making a wrap sandwich:
•         Ask for less meat, between 2-4 ounces
•         Choose a spinach or tomato wrap to add flavor but not fat or calories
•         Vary your protein selection: grilled tempeh; lean smoked turkey, pancetta, corned beef; salmon salad; Edam,Gruyere, Havarti, fontina; soy cheese; sliced tofu
•         Get creative with condiments: chutney; mustard; horseradish; hummus; light pesto; balsamic vinaigrette; wasabi; chopped cilantro, basil, or other herbs

When dining out most restaurants have the nutrient content of menu options available or you can visit websites including calorieking.com and nutrientdata.com to get an estimate of just how many calories are in  your wrap.

Janan Wolowiec is a registered and Ohio Licensed Dietitian with a passion for delicious and nutritious eating.  Janan is available for consultation. For more information or to schedule a session, contact Janan Wolowiec at 330.730.4862 or janan@arenaathletic.com.