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 potential option for those seeking a quick and healthy meal. With its wide range of veggies and bread choices, Subway offers the opportunity to create a nutritious meal with some planning. Nutrition experts emphasize the importance of making informed choices and customizing orders to maintain a balanced diet. In this article, we explore the advice of nutritionists and delve into the top picks for healthy options at Subway.
Roast Beef Sub: A Lean and Protein-Packed Choice
The roast beef sub at Subway is a standout option for health-conscious individuals. According to Dr. Joan Salge Blake, a nutrition professor at Boston University, roast beef is a lean and protein-rich choice that is low in heart-unhealthy saturated fat. To enhance the nutritional value, Salge Blake suggests opting for a six-inch sub rather than a foot-long and loading it up with high-fiber veggies like spinach, lettuce, tomatoes, green peppers, and banana peppers. Choosing multi-grain bread instead of Artisan Italian Bread can also triple the fiber content.
The Roast Beef Protein Bowl: A Solid Choice
For those looking for a high-protein meal on the go, the roast beef protein bowl at Subway is a recommended option. Crafted with 30 grams of protein, seven grams of fat, and 12 grams of carbohydrates, this menu selection provides a satisfying and nutritious meal.
Turn Your Subway Sub into a Salad
Both Salge Blake and registered dietitian Christopher Mohr suggest transforming your Subway sub into a salad bowl. By using chicken, roast beef, turkey, or black beans as a protein source, you can create a fiber-rich and satiating meal. Salge Blake advises getting the oil and vinegar dressing on the side to control portion sizes.
The Veggie Delite Sandwich with Added Protein
While the Veggie Delite sandwich may be low in saturated fat, it lacks sufficient protein to stabilize blood sugar levels and promote satiation. Nutrition expert Michelle Routhenstein suggests adding lower saturated fat and sodium options like chicken strips, tuna, or oven-roasted turkey to the Veggie Delite sandwich. Vegetarians can consider adding black beans or chickpeas for an extra protein boost.
Turkey Mini Sub: A Waistline-Friendly Choice
Exploring the kids’ menu can lead to a waistline-friendly option at Subway. Routhenstein recommends the turkey mini sub sandwich with spinach, onions, and tomatoes as a satisfying choice. Another option is an open-faced chicken strip sandwich with spinach, cucumbers, and tomatoes on top.
Chicken Soup and Sides of Black Beans
For those seeking a warm and hearty meal, Subway’s chicken noodle soup is a great choice. Dr. Salge Blake suggests ordering two servings of the soup and two sides of black beans to add to the bowl. If still hungry, a salad with your favorite veggies can complete the meal.
Steak, Egg White, and Cheese Sandwich: A Protein-Packed Breakfast
Subway also offers a protein-packed breakfast option with the steak, egg white, and cheese sandwich. This substantial sandwich is recommended for those on the go in the morning. However, given its size, it is advisable to consume half and save the other half for later.
Conclusion:
While fast food often gets a bad reputation for being unhealthy, Subway stands out as a viable option for those seeking a quick and nutritious meal. With its variety of bread choices and abundant veggies, Subway allows customers to customize their orders and make healthier choices. By opting for lean protein options, loading up on fiber-rich vegetables, and making smart substitutions, it is possible to enjoy a satisfying and wholesome meal at Subway. So, the next time you’re in a rush and craving a fast-food fix, consider heading to Subway for a healthier alternative.
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