6 healthy choices you can make at the deli counter

The deli's breakfast sandwiches and 30-centimetre (foot-long) three-salami sub can do more damage to your diet than a double cheeseburger. Here's how to eat lean and green at the corner deli.

A typical bakery bagel contains about 70 grams of carbohydrates — about five times as many carbs as a slice of whole wheat bread (and more than four carb exchanges, for those who are counting).

• The amount of carbohydrates, not the kind of carbohydrates, most influences the amount of glucose in the blood.
• Ingesting a whole bagel in one sitting may cause your blood sugar to spike; consider eating half of the bagel now, and half later in the day to spread your carb intake out.

If not, you'll blow most of your saturated fat and sodium allowance for the day.

• A single slice of beef bologna can have 75 calories and 276 milligrams of sodium.
• Compare that to a slice of smoked turkey breast, with as little as 10 calories and 142 milligrams of sodium.

A serving size of deli meats is just two slices — a fraction of what delis usually give you.

• Ask them to cut the meat in half and bulk up your sandwich (and add extra flavour and crunch) with lettuce, tomatoes, hot peppers, onions, sprouts and other veggies.

Even a lean turkey breast sandwich can be full of fat if you add on a big dollop of mayo, "special" sauce" or cheese and fattening condiments

• Simple switches can bring your sandwich back within healthy bounds.
• Substituting mustard for mayonnaise can make it 10 grams of fat lighter.
• Forgo vague-sounding "house" or "special" sauces, too, which are usually mayonnaise based.

Though the amount of carbs will be about the same as you'd get from a white roll, ordering the wheat will at least add one or two grams of fibre to your meal.

Most sub shops will turn your favourite sub into a salad by tossing the meat and veggies onto a bed of lettuce rather than a roll.

Mom-and-pop sandwich shops can be healthier alternatives to fast food restaurants — if you make the right choices.

Try these tips next time you're grabbing something quick at the deli counter, and stay on track with the important diet goals you've been making as part of managing your diabetes.