The menu at this new spot is high in fat and salt. Is there anypoint our dietitian deserve to recommfinish as a healthy and balanced lunch?


Registered dietitian Joni Rampolla says DGS Delicatessen"s pastrami sandwich is a healthy winner. Picture by Andrew Propp.

DGS Delicatessenin Dupont Circle is a welcome reminder of DC’s mom-and-pop-style grocery stores. The deli pays homage to the many type of Jewish immigrants that owned and nurtured these community hubs and also brought their home food preparation to the masses.

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Today delis have actually become an Amerideserve to staple, yet have the right to DGS’s artisanal offerings be a healthy lunchtime staple?

Registered dietitian Joni Rampolla claims, “Their menu—and also any Jewish deli menu—is generally a high-salt, high-fat food selection. They tfinish to brine things, smoke points, pickle things, whether it’s a vegetable or a meat. If you’re on a heart healthy and balanced diet, it’s not the area to visit.”

Read on to discover out exactly how to attempt this new spot without blowing your healthy diet.


Worst—Corned beef Reuben: “Corned beef is among the highest-fat meats they cook, and it’s soaked in a salt bath,” Rampolla explains. The meat contains five grams of fat (two saturated) per ounce of meat. The Emmentaler (likewise known as Swiss cheese) and Russian dressing pile on the cholesterol, as well.

Better—Roasted turkey: With its avocaexecute, peperonota, provolone, and lean turkey, this sandwich almost beat the various other choices. “Avocado has fiber, folate, vitamins C, K, and B6, and also good fat; peperonota, stewed peppers, is high in vitamins A and also C.” The issue? “Gribenes are fried chicken skin,” our expert describes. “That’s high cholesterol and also high fat—without that, this would’ve been the healthiest sandwich.”

Best—DGS pastrami: Rampolla decided DGS’s signature sandwich as the ideal alternative. “While it’s still a fatty meat, the sandwich is just meat, mustard, and also rye. Pastrami has 41 calories, 2 grams of fat (one saturated), 248 milligrams of sodium, and also six grams of protein per ounce. It’s not a bad meat for you, and rye is one of the finest breads bereason it’s totality grain.” Plus the house-made mustard adds flavor through minimal sodium and no fat.

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If you desire to attempt somepoint various other than a sandwich, DGS uses other Jewish staples to savor. For entrées, Rampolla recommends the shishlik —grilled kebabs DGS renders through fish, offered through fregula (pasta reminiscent of couscous), and tomato-eggplant stew. “It’s probably the healthiest thing on the menu,” she states. “Overall, the ingredients seem low-calorie and nothing stands out as high-fat. There’s a little sodium in the tomato stew, but it’s still a healthy alternative.”

The residence salad is likewise an excellent choice—it goes past your conventional iceberg and cucumber blfinish to include chickpeas, carrots, wheatberries, and caramethod. As our professional points out, “It’s good that there’s a protein source with the chickpeas, which are also high in fiber, and wheatberry is the whole grain of wwarmth through all of its vitamins. Carameans is also well-off in vitamins and minerals and aids in digestion.”

When you’re all set to inspect out this new lunch spot, be certain to compensate for the high sodium by drinking several water throughout your meal. Skip the creamy sauces and also add-ons, and pair your meal via the roasted cauliflower or house salad.

Another tip: “They have an extensive alcohol list,” Rampolla states. “So if you have actually a high-fat meal, some red wine deserve to defend your heart by helping speak fat from blocking your arteries.”