When it comes to a delicious Reuben sandwich, it can be tough to resist the temptation to indulge in its overstuffed goodness. However, with 1 serving of an overstuffed Reuben clocking in at 760 calories, it's important to consider the impact on your overall diet.

A classic Reuben typically includes corned beef, Swiss cheese, sauerkraut, thousand island dressing, and rye bread. While it's certainly tasty, it's also packed with calories, sodium, and saturated fat.

In this article, we'll explore some ways to indulge in your love for Reuben sandwiches while still maintaining a balanced and healthy diet.

Serving Size vs. Calories

It's important to note that the calorie count of a Reuben sandwich can vary greatly depending on where you get it from and how it's prepared. In general, a classic Reuben sandwich can range anywhere from 500 to 1000 calories, with an overstuffed version clocking in at over 750 calories. Be sure to pay attention to serving sizes when eating a Reuben. Some restaurants or delis may serve a Reuben sandwich that's large enough for two or three people to share. In those cases, it's best to split the sandwich or take a portion of it home to enjoy later.

What's Inside an Overstuffed Reuben?

As previously mentioned, an overstuffed Reuben usually includes corned beef, Swiss cheese, sauerkraut, thousand island dressing, and rye bread. While these ingredients pack in plenty of flavor, they're also high in calories, sodium, and saturated fat. Corned beef, for example, is high in sodium, with one serving often containing more than half of your recommended daily intake. Swiss cheese is also high in saturated fat, while thousand island dressing is often loaded with sugar.

More Than Just Carbs and Fats

While a Reuben sandwich may be high in calories and less-than-healthy ingredients, it also provides some beneficial nutrients. For example, rye bread is a good source of fiber and can help keep you feeling full. Sauerkraut is a type of fermented food that contains probiotics, which can benefit your gut health. And corned beef does contain protein, essential for building and repairing muscle tissue.

Alternatives for a Healthier Diet

If you're looking for a healthier twist on a classic Reuben sandwich, there are plenty of alternatives to consider. For example, you could swap out the corned beef for turkey or chicken breast, which are leaner sources of protein. You could also use a low-fat cheese or skip the cheese altogether. Finally, consider using a whole grain bread instead of rye to increase the fiber content.

Managing Your Calorie Intake

If you're set on enjoying an overstuffed Reuben sandwich, there are some strategies you can use to keep your overall calorie intake in check. One option is to split the sandwich with a friend. Another option is to enjoy half the sandwich and pair it with a healthy soup or salad. Finally, you could also try ordering an open-faced Reuben, where the bread is replaced with a bed of greens.

Enjoying Reuben Sandwiches in Moderation

Ultimately, the key to enjoying Reuben sandwiches without damaging your diet is to do so in moderation. By following some of the tips and strategies mentioned in this article, you can still indulge in your love for Reuben sandwiches without sacrificing your overall health.

Tips for a Balanced Diet

In addition to following specific strategies for enjoying Reuben sandwiches in a healthy way, there are some general tips to keep in mind for maintaining a balanced diet. For example, aim to fill your plate with a variety of colorful fruits and vegetables, and incorporate lean proteins and whole grains. Avoid overly processed foods and those high in added sugars and saturated fats.

Finding Balance in Nutrient-Dense Foods

While it's important to be mindful of the calorie counts and nutritional profiles of the foods you eat, it's also important to find a balance between indulging in your favorite foods and incorporating nutrient-dense ones. Don't deprive yourself of the foods you love, but also be sure to incorporate plenty of whole, unprocessed foods into your diet to ensure you're getting all the nutrients you need.

Balancing Taste and Health

When it comes to enjoying Reuben sandwiches or any other food, it's all about finding a balance between taste and health. While an overstuffed Reuben sandwich may not be the healthiest food choice, sometimes you just need to indulge in your cravings. The key is to do so in moderation and balance it out with plenty of nutrient-dense foods.

Indulging Without Overdoing It

Finally, it's important to remember that it's okay to indulge in less-than-healthy foods from time to time. The key is to make sure those indulgences don't become regular habits and to practice moderation. Enjoy that overstuffed Reuben sandwich when the craving hits, but don't overdo it and make sure you're incorporating healthy choices into your diet as well.