I'm doing great on my diet which is basically eat less and eat better that what I do eat.  "This year" I am supplementing with Alli at every meal to assist me in this.

As a Stay at Home Dad, I get to control my lunch quite easily, but I also choose to do simple and eat PBJ probably 6 days a week.  This is fine by me, fills me up, satisfys me, etc.  BUT I saw "lean" Hebrew National Salami the other day at the store which got me to thinking/wondering:

Comparing the nutritional information, 2 sandwiches of "natural" peanut butter, low sugar jelly on "light" bread versus 2 sandwiches of "lean" Salami (and yes, I actually weigh my portions):

PBJ:  650 calories, 300 fat calories (32), 600mg sodium, 56g carbs

Salami: 360 calories, 100 fat calories (10g), 1200mg sodium, 34g carbs

I never thought my PBJ was "bad" for me, but can someone offer advice with respect to these 2 options?  Is the fat in natural peanut butter "good" fat in any way?  Should I revert to the Salami sandwich or at least not feel bad eating it perioidically or semi-regularly?  The meat sandwich actually fills me up a bit more and if the numbers are correct, it's only 55% of the calories and 33% of the fat, which is great, yes?

Thoughts greatly appreciated,

PittCaleb

I'm glad to hear you're doing well, and impressed that you weigh your portions.  Good for you!

Yes, the fat in PB is "healthy" and contains very little saturated fat.  Most of the fat in the salami (though it's low fat) is saturated (the "bad" fat).  You'll also note that salami is considerably higher in sodium.  The recommended amount of sodium is 2,300 milligrams - or less - per day.

There are several reasons to watch sodium intake.  One, it apprears to be related to high blood pressure and increase risk of heart disease; and sodium naturally binds water.  For some people, water retention can be a problem, and it will mask weight loss.

That said, there's no reason not to have a salami sandwich once in a while (if you don't have high BP), and you watch your sodium intake the rest of the day.  Moderation is the key word when it comes to health and good nutrition.

I hope this helps.  Please let me know if you need anything else.

Pat Baird, MA, RD, registered dietitian

P.S.  You could also post a question like this on the Dietitians Message Board that we check every day.  The recipe boards are checked less frequently...

I just bought Better'n Peanut Butter.  It is worthwhile checking out.  It is really healthy for you.

suecr:

I just bought Better'n Peanut Butter.  It is worthwhile checking out.  It is really healthy for you.

suecr:

 

I just bought Better'n Peanut Butter.  It is worthwhile checking out.  It is really healthy for you.

Good suggestion!  A lot of people on the alli boards have mentioned this.  I haven't tried it yet, but everyone raves about it.

Pat