Nutrition experts reveal how to make healthier choices at Subway
In a world dominated by fast food restaurants often associated with unhealthy indulgence, Subway stands out as a viable option for those seeking a quick and healthy meal. With an array of fresh vegetables and a variety of bread choices, Subway offers the opportunity to customize meals to fit individual dietary needs. Nutrition experts emphasize the importance of planning ahead and making conscious choices to ensure a nutritious meal at Subway.
Making Smart Choices at Subway
Subway, known for its “better-for-you sandwich options,” offers a range of choices for both adults and kids looking to maintain a balanced diet. Christopher Mohr, a registered dietitian, highlights the importance of having options and tailoring meals to meet individual preferences and nutritional needs. Subway provides the flexibility to choose higher protein, lower carb options or a variety of sandwiches with different ingredients.
The Roast Beef Sub
The roast beef sub at Subway is a lean and protein-rich option that can keep you satisfied until your next meal. Nutrition professor Dr. Joan Salge Blake recommends opting for a six-inch sub loaded with high-fiber veggies such as spinach, lettuce, tomatoes, green peppers, and banana peppers. Choosing multi-grain bread over the Artisan Italian Bread can also triple the fiber content.
The Roast Beef Protein Bowl
With 30 grams of protein, seven grams of fat, and 12 grams of carbohydrates, the roast beef protein bowl is a solid choice for a quick, easy, and high-quality meal. It provides a good balance of macronutrients and can be a convenient option for those on the go.
Turning a Subway Sub into a Salad
Both Salge Blake and Mohr recommend transforming a Subway sub into a salad bowl. This allows for the inclusion of protein-rich options such as chicken, roast beef, turkey, or black beans. Adding oil and vinegar dressing on the side ensures control over the amount used.
The Veggie Delite Sandwich with Added Protein
While the Veggie Delite sandwich is low in saturated fat, it may not provide enough protein to stabilize blood sugar levels and promote satiation. Nutritionist Michelle Routhenstein suggests adding protein options like chicken strips, tuna, oven-roasted turkey, black beans, or chickpeas to enhance the nutritional profile and balance the meal.
The Turkey Mini Sub and Chicken Strip Sandwich
The kids’ menu can be a great resource for those looking to reduce carbohydrate intake. Routhenstein recommends the turkey mini sub or an open-faced chicken strip sandwich with spinach, onions, and tomatoes on top to avoid an afternoon slump caused by excessive carbohydrates.
Chicken Soup and Salad
For a warm and hearty meal, Subway offers chicken noodle soup (seasonally and at select locations) that can be paired with black beans for added protein and fiber. Pairing the soup with a salad of choice can create a satisfying and well-rounded meal.
The Steak, Egg White, and Cheese Sandwich
For a quality breakfast on the go, the protein-packed steak, egg white, and cheese sandwich is a recommended option. To manage portion sizes, it is suggested to consume half of the sandwich and save the other half for later.
Conclusion:
Subway provides a healthier alternative to traditional fast food options, with its emphasis on fresh vegetables and customizable meals. By making smart choices and incorporating lean proteins, fiber-rich veggies, and whole-grain bread, it is possible to enjoy a nutritious meal at Subway. Whether it’s a roast beef sub, a protein bowl, a salad, or a kids’ menu option, Subway offers a range of choices to suit different dietary preferences. With careful planning and conscious decision-making, Subway can be a go-to option for those seeking a quick and healthy meal on the go.
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