Nutritionists reveal the best choices for a nutritious meal at Subway
In a world dominated by fast food chains known for their indulgent offerings, Subway stands out as a viable option for those seeking a quick and healthy meal. With an array of fresh veggies and a variety of bread options, Subway allows customers to customize their sandwiches to fit their nutritional needs. Nutrition experts agree that with some planning, it is possible to order a healthy meal at Subway. Let’s explore the top choices recommended by nutritionists to help you make the best decisions when dining at Subway.
Roast Beef Sub – A Lean and Satisfying Option
Roast beef is a lean and protein-rich choice at Subway. According to nutrition professor Dr. Joan Salge Blake, roast beef is low in heart-unhealthy saturated fat and can keep you satiated until your next meal. Opting for a six-inch sub and loading it up with high-fiber veggies like spinach, lettuce, tomatoes, green peppers, and banana peppers can provide extra bulk and nutrients. Choosing multi-grain bread over the Artisan Italian Bread can also triple the fiber content.
The Roast Beef Protein Bowl – A High-Protein Delight
The roast beef protein bowl is another solid choice at Subway, containing 30 grams of protein, seven grams of fat, and 12 grams of carbohydrates. This option is perfect for those looking for a quick, tasty, and high-quality meal on the go.
Turn Your Subway Sub into a Salad
Both Dr. Salge Blake and registered dietitian Christopher Mohr recommend converting your Subway sub into a salad bowl. Adding black beans as a protein source can provide a substantial amount of fiber. Opting for oil and vinegar dressing on the side allows you to control the amount of dressing used.
The Veggie Delite with Added Protein
While the Veggie Delite sandwich is low in saturated fat, it may lack enough protein to stabilize blood sugar levels and provide satiation. Nutritionist Michelle Routhenstein suggests adding protein options like chicken strips, tuna, or oven-roasted turkey to enhance the nutritional profile of the sandwich. Vegetarians can consider adding black beans or chickpeas for added protein.
Turkey Mini Sub – A Waistline-Friendly Option
The kids’ menu at Subway offers a turkey mini sub sandwich that can help reduce carbohydrate-induced afternoon slumps. Pairing it with spinach, onions, and tomatoes on top provides a satisfying and nutritious meal. Another option is an open-faced chicken strip sandwich with spinach, cucumbers, and tomatoes.
Chicken Soup and Sides
For a warm and hearty meal, Subway offers chicken noodle soup during select seasons and locations. To make it more filling, add two sides of black beans to the soup bowl. If you’re still hungry, consider getting a salad with your favorite veggies.
Steak, Egg White, and Cheese Sandwich – A Protein-Packed Breakfast
For a quality breakfast option, nutritionist Christopher Mohr recommends the steak, egg white, and cheese sandwich. This protein-packed sandwich can kickstart your day, but it’s advised to eat half and save the other half for later due to its size.
Conclusion:
Subway offers a range of healthier options for those looking to enjoy a quick meal without sacrificing nutrition. By choosing lean proteins, loading up on fiber-rich veggies, and opting for healthier bread options, Subway customers can create a balanced and satisfying meal. Whether you’re in the mood for a sub, salad, or protein bowl, Subway provides a variety of choices to suit different dietary preferences. So the next time you’re craving fast food, consider Subway as a healthier alternative.
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