True delicatessens provide challenges for dieters, but menus are flexible, so this is one type of restaurant where you can exercise your calorie-smart creativity. If you are on a diet, go to lunch with a friend, split a sandwich, and order an extra roll or bread to make two sandwiches out of the meat in one.

If you’re by yourself, order half a sandwich and extra bread and create two sandwiches for the price of one — taking one home for later, of course. Most restaurants that serve sandwiches also have soup. Order a bowl of a soup made without cream and eat it with an unbuttered roll, and you have a lower-calorie meal.

Choose more of these:

  • Baked or boiled ham

  • Beet salad

  • Whole-grain bread

  • Carrot and raisin salad

  • Extra tomato, lettuce, and veggies for sandwiches

  • Mustard (not mayo)

  • Pickles

  • Roast or smoked turkey

  • Sliced chicken (not chicken salad with lots of mayo)

  • Tuna

  • Sauerkraut

Eat less of these:

  • Bagels (They’re huge!)

  • Bologna

  • Corned beef

  • Eggplant or chicken Parmigiana

  • Extra cheese

  • Hot pastrami

  • Knockwurst

  • Liverwurst

  • Meatballs

  • Mortadella

  • Reuben sandwiches (grilled corned beef, sauerkraut, and Swiss cheese with Thousand Island dressing)

  • Salami

  • Sausage and peppers

  • Tongue