Wawa Trip

Going to Wawa is fun and a must-do experience for all people when they visit the Mid-Atlantic region. I love Wawa and look forward to going. However, it is usually a treat since I rarely eat out (because, really, I could make a much cheaper sandwich at home). Wawa in theory doesn’t sound like it would be hard to find healthy foods… but it is (mostly due to the high sodium content of foods).

Kelly’s Guide to Healthier Eating at WAWA:

HOAGIES: Hoagies or sandwiches on 100% whole wheat bread can be a healthy choice if you choose correctly (ie: eliminate cheese, choose lean meats, and eliminate fancy sauces) except for the high sodium content. Ask for low-sodium items and eliminate mustard if you are watching your salt intake:

Meat	Turkey, Ham, or Roast Beef	120-135 kcal
Roll	Whole Wheat Shorti	220 kcal
Toppings	Lettuce, Tomato, Onion	20 kcal
Sauce	Spicy Mustard, Yellow Mustard, or Oil & Vinegar	30 kcal, 50 kcal (oil)
NUTRITION TOTALS	Calories: 390-405, Fat (g): 5.5-7 (add 5 if oil), Sat Fat (g): 0-1.5 (ham), Sodium (mg): 1680-2320 (mustard), Carb (g): 50, Fiber (g): 5, Protein (g): 28-32

 SOUPS: Soups can be a very healthy option in terms of calories, fat, and vegetable content.
Again, the only problem with Wawa Soups is the extremely high sodium content. Always choose a size small:

SOUP NAME	Calories	Fat (SFA) (g)	Carb (Fiber) (g)	Sodium (mg)	Protein (g)
Chicken Noodle	100	2 (0.5)	15 (1)	820	5
Maryland Crab	70	0.5 (0)	13 (1)	860	4
Minestrone	90	2.5 (0)	14 (3)	670	4
Santa Fe Chicken	100	4 (1.5)	11 (3)	830	5

COFFEE: If you have read my blog, you know that I believe coffee is a healthy beverage, if not consumed in extremely large quantities. At Wawa, stay away from the cappuccinos and fancy coffee-house drinks (even if they say “low fat”). These products are loaded with sugar, fake additives, and sometimes heavy cream. If you have to have that cappuccino flavor, add a very small amount (1/4-1/2 cup) and fill the rest with black coffee. Add skim milk and a max of  2 sugar packets to your black coffee (I recommend caffeinated or ½ decaf and ½ regular). 

BAGELS, PASTRIES, BREAKFAST FOODS: I do not advise eating the whole bagel, even if it is 100% whole grain. Eat only ¼ to ½ of the bagel with your meal, and be sure to add in some fruit and protein. Obviously I do not recommend any pastries or muffins, even if they are “low-fat.” I also do not advise eating any sausage and cheese product, even if it is Turkey Sausage- this is still high in sodium and preservatives and not the best choice (but better than regular!) 

HEALTHY SNACKS & MEALS: As far as salads, choose the Garden with low-fat dressing, or eliminate the croutons, cheese, and bacon found in others. Stay away from wraps, they are loaded with calories and are not much lower in carbs than the hoagies. I recommend the fruit bowls, light yogurt, cottage cheese, pita & hummus, or protein pack (fruit & cheese is okay if you can limit the amount of cheese you consume.)

ENJOY THE WAWA EXPERIENCE!!!
Source of nutrition info: Wawa Website “Meal Builder” http://www.wawa.com/WawaWeb/Nutrition/Default.aspx