Overall, it’s relatively easy to eat a healthy meal at Subway. “Take advantage of the fact that they make your sandwich in front of you. Be assertive. Ask for whole grain bread, more veggies and mustard,” says Warshaw. Most of the sodium in Subway sandwiches comes from the meats, so if you are watching your salt intake, opt for a Veggie Delight sandwich or even the Kid’s Meal: a mini 3” sub, apple slices and low-fat milk makes a healthy option for adults too.
And consider swapping a 6″ tuna sub for roast beef on wheat bread. Surprised? “Subway’s tuna is loaded with mayonnaise, plus it’s likely tuna is packed in oil. Fish is not always the better choice,” says Warshaw. “In fact, fast food fish is often fried and topped with cheese and mayonnaise-based tartar sauce.”
If you want a meat sandwich, consider lean options, like roast beef, turkey or ham, which are low in fat compared to salami, pepperoni or bologna. For even less fat, flavor your sandwich with mustard or vinegar, and skip the mayonnaise and oil.
(MORE: Calorie vs. Calorie: Study Evaluates Three Diets for Staying Slim)
Your Pick: 6” Tuna Sub on Wheat Bread
Nutrition per serving:
Calories: 470
Fat: 24 g
Cholesterol: 35 mg
Protein: 20 g
Carbohydrates: 44 g
Fiber: 5 g
Sodium: 620 mg
Better Choice: 6” Roast Beef Sub on Wheat Bread
Nutrition per serving:
Calories: 320
Fat: 5 g
Cholesterol: 40 mg
Protein: 24 g
Carbohydrates: 44 g
Fiber: 5 g
Sodium: 700 mg