Learn Why Bee Delicious is an important part of the BeeWell for Life Program

Q: My son eats salami sandwiches every day – what’s the deal, nutrition-wise, with salami?  Is it a good choice or should I make him a different type of sandwich?

Bev K, College Park, MD

A: Salami is higher in fat, saturated fat, sodium and calories than many other sandwich options.  A 2-ounce portion (most sandwiches use at least 3 ounces) contains: 160 calories, 14 grams of fat (6 of which are saturated fat) and 500mg sodium.  Compare this to 2 ounces of turkey breast, which delivers 50 calories, no fat (or saturated fat, and 360mg sodium and you’ll see the savings in fat, saturated fat, and calories is quite notable.  Another tasty alternative that delivers high quality lean protein and omega 3 fatty acids is to make salmon salad (using light mayo and Bumble Bee boneless, skinless canned salmon). Two ounces of Bumble Bee canned salmon contains 70 calories, 1.5g fat (no saturated fat), and 240 mg of sodium.

It’s a great idea to increase the variety of lunches your son eats – this will introduce more nutrients into his diet.  For instance rotate among several options, like salmon salad, tuna salad, turkey, peanut butter and banana, tuna melts, etc.  As long as the majority of the time your son’s lunch includes a more healthful sandwich filling, he can have a salami sandwich as a treat occasionally (such as every other week) if he still wants them – though you never know, he might find a new favorite amongst the healthier options!  And don’t forget to pack in even more nutrition by using 100% whole grain bread, reduced fat cheese, lots of veggies, and fruit in sandwiches whenever possible!