Wawa is a Philadelphia institution. If you live or work in the Philly area, chances are you're never too far from one of their locations. While Wawa is known for its convenience, navigating their menu while trying to maintain a healthy eating plan can be challenging. While they offer many high-sugar snacks and greasy hoagies, it's definitely possible to find healthy snacks and meals at Wawa. In recent years, Wawa has introduced health-conscious categories like Plant-Based, Lower-Sodium, and Balanced Choices, making it easier to identify better-for-you options.
Let's explore how to eat healthily at Wawa throughout the day, guided by the recommendations of a registered dietitian.
Breakfast Options
Starting your day with a nutritious breakfast is crucial, and Wawa offers a couple of excellent choices:
Egg White Omelet Breakfast Sandwich on Multigrain
For a filling breakfast that's rich in protein and fiber, opt for an egg white omelet breakfast sandwich on multigrain bread. The eggs and cheese provide a generous 23 grams of protein, while the multigrain bread and vegetables contribute about eight grams of fiber. This combination helps you get closer to your daily goal of 25 grams of fiber.
Breakfast Burrito
The breakfast burrito is another high-protein and fiber-rich option. Including vegetables with breakfast is a great way to start the day, and this breakfast burrito makes it easy to achieve that goal.
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Lunch Options
When lunchtime rolls around, Wawa offers customizable options that allow you to control the ingredients and portion sizes.
Shorti Turkey and Swiss Hoagie
One of the great things about Wawa's hoagies is that they come in various sizes, allowing you to adjust your order based on your hunger level. The Shorti is a good lunch size. A Turkey and Swiss cheese hoagie provides plenty of protein, while honey mustard and hot peppers add flavor.
Black Bean Salsa Bowl
This option is high in protein, and the fresh salsa keeps it flavorful. Black beans are a nutritional powerhouse, offering plant-based protein, fiber, and various minerals and vitamins. They contain folate, essential for healthy cell growth and function, and copper, which helps maintain the health of nerve cells and the immune system. Black beans can also improve blood sugar control and reduce the risk of chronic diseases like heart disease and type 2 diabetes.
Oven-Roasted Turkey Salad Bowl
For a lower-carbohydrate option that still delivers the delicious flavors of a hoagie, consider an oven-roasted turkey salad bowl. This bowl typically includes oven-roasted turkey, crisp romaine lettuce, red onions, grape tomatoes, and your choice of cheese (cheddar is a good option) and dressing (classic ranch is a popular choice). The turkey and cheddar cheese provide a good amount of protein, and you can enhance the bowl further by adding a side of roasted vegetables.
Healthy Snacks at Wawa
Wawa has many healthy snack options available. You just need to know what to look for. Here are a few recommendations:
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Apple and Peanut Butter Dipper
Nut butters provide heart-healthy unsaturated fats and a bit of protein. The apple slices add crunch, fiber, and flavor.
Turkey and Cheese Pinwheels
If you know you'll be working late and want a snack to tide you over until dinner, consider a more substantial option like turkey and cheese pinwheels, which feel like a mini-meal.
RXBar or Kind Bar
Most Wawa stores carry a variety of snack and protein bars. RX and Kind bars are good choices due to their wholesome ingredients and taste.
Nutritional Benefits of Key Ingredients
Several ingredients commonly found in healthy Wawa options offer significant nutritional benefits:
- Protein: Essential for building and repairing tissues, protein also helps you feel full and satisfied. Good sources of protein at Wawa include turkey, chicken, eggs, cheese, and black beans.
- Fiber: Fiber aids digestion, helps regulate blood sugar levels, and promotes heart health. Look for fiber in whole grains (like multigrain bread), vegetables, fruits, and beans.
- Healthy Fats: Unsaturated fats, such as those found in nut butters, are beneficial for heart health.
- Vitamins and Minerals: Fruits, vegetables, and beans are packed with essential vitamins and minerals that support overall health and well-being.
Making Informed Choices
Navigating the Wawa menu with a focus on health involves making informed choices and being mindful of portion sizes. By opting for lean proteins, whole grains, fruits, vegetables, and healthy fats, you can create balanced and satisfying meals and snacks that align with your health goals. Don't be afraid to customize your order to suit your preferences and nutritional needs.
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