Nutrition experts weigh in on how to make healthier choices at Subway
In a world dominated by fast-food restaurants often associated with overindulgence, Subway stands out as a potentially healthier option for those seeking a quick meal. With its wide range of veggies and bread choices, Subway offers the opportunity to customize a meal that meets your nutritional needs. Nutrition experts emphasize the importance of planning and making smart choices to ensure a healthy dining experience. In this article, we explore the advice of experts and highlight some of the top picks for a nutritious Subway meal.
Roast Beef Sub: A Lean and Satisfying Option
Lean roast beef with fiber-rich veggies
When it comes to choosing a healthy Subway option, the roast beef sub is a standout choice. Not only is roast beef lean and low in heart-unhealthy saturated fat, but it also provides a generous amount of protein, which helps keep you satiated until your next meal. Nutrition professor Dr. Joan Salge Blake recommends opting for a six-inch sub and loading it up with fiber-rich veggies such as spinach, lettuce, tomatoes, green peppers, and banana peppers for added bulk and nutrition. Choosing the multi-grain bread further increases the fiber content compared to the Artisan Italian Bread.
The Roast Beef Protein Bowl: A Solid Choice
A protein-packed option for those on the go
For individuals looking for a quick, easy, and high-quality meal, the roast beef protein bowl is an excellent option. With 30 grams of protein, seven grams of fat, and 12 grams of carbohydrates, this menu selection provides a balanced combination of macronutrients. It’s a convenient choice for those with busy schedules who still want to prioritize their health.
Turn Your Subway Sub into a Salad
Maximizing nutrition with a salad bowl
Both Dr. Salge Blake and registered dietitian Christopher Mohr suggest converting your Subway sub order into a salad bowl. By doing so, you have the option to choose from a variety of protein sources, including chicken, roast beef, turkey, or even black beans. Adding black beans not only boosts the protein content but also provides a substantial amount of fiber. It’s important to request the oil and vinegar dressing on the side to control the amount you use.
The Veggie Delite Sandwich with Added Protein
Enhancing the nutritional profile of a vegetarian option
While the Veggie Delite sandwich is a popular choice for vegetarians, it may not provide enough protein to stabilize blood sugar levels and promote satiation. To improve the nutritional balance, dietitian Michelle Routhenstein suggests adding lower saturated fat and sodium options such as chicken strips, tuna, or oven-roasted turkey. Vegetarians can also consider adding black beans or chickpeas at home to increase the protein content of their sandwich.
Turkey Mini Sub: A Waistline-Friendly Choice
Opting for smaller portions without sacrificing flavor
For those looking to reduce carbohydrate intake and avoid an afternoon slump, the turkey mini sub is an ideal option. By selecting a smaller portion size and topping it with spinach, onions, and tomatoes, you can enjoy a satisfying meal without the excess calories. Another recommendation is an open-faced chicken strip sandwich with spinach, cucumbers, and tomatoes for a similar nutritional profile.
Chicken Soup and Salad: A Warm and Wholesome Combination
A comforting meal for colder days
When seeking a warm and hearty meal, consider ordering two servings of Subway’s chicken noodle soup and adding two sides of black beans. Combining these elements creates a filling and nutritious bowl of soup. If you’re still hungry, round out your meal with a salad filled with your favorite veggies.
Steak, Egg White, and Cheese Sandwich: A Protein-Packed Breakfast
A satisfying morning option for a quality breakfast
For those on the go in the morning, the steak, egg white, and cheese sandwich is a protein-packed choice to start the day. It’s important to note that this sandwich is substantial, so consider eating half and saving the rest for later to manage portion sizes effectively.
Conclusion:
While fast-food restaurants often face criticism for their lack of healthy options, Subway stands out as a viable choice for those seeking a quick and nutritious meal. By making smart choices and customizing your order with lean proteins, fiber-rich veggies, and whole-grain bread, you can enjoy a satisfying meal while maintaining a balanced diet. Remember to visit Subway’s website to explore their range of “balanced” menu options and check the availability of specific items at your local restaurant. With some planning and attention to your nutritional needs, Subway can be a go-to option for a healthier fast-food experience.
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