What To Eat at Fast Food Places...Subway

What To Eat at Fast Food Places ... IF you have to eat there

This new series of blogs I will be going over the more popular fast food chains that I come in contact with.

Today we will look at one of my favorites Subway.

As you know I like Subway and it draws me in with the slogan "eat fresh". It is a good a good place to eat at as long as you avoid mayo, limit the cheese and choose whole-grain bread or you go with the salad options.

1. Stick with a 6-inch sub.

2. Get the 9 grain honey oat bread (4 g fiber, 3.5 g fat per 6 inch serving) OR

9 grain wheat bread (3 g fiber, 2.5 g fat per 6 inch serving) for maximum fiber

3. Choose condiments wisely. Forget the ranch dressing, olive oil blend, light mayo and
mayo. The better choices are honey mustard sauce 40 calories , yellow or deli brown mustard and sweet onion sauce 30 calories, and all are fat free.

My Favorite is the 6" Turkey breast on whole wheat with 280 calories. I chose spicy mustard, with all veggie toppings except for tomatoes and olives. I get extra banana peppers and jalapeños. Hold the chips and chose apples if you need some crunch.

The 6-inch Jared Sandwiches on 9-Grain wheat bread with lettuce, tomatoes, onions, green peppers, pickles and olives makes a great sandwich selections.

The ham, roast beef, turkey, and veggie versions all have fewer than 290 calories and less than 5 g of fat.

The cold cuts are high in sodium and are very processed. They should be avoided.

The mini sandwiches are good for a snack they have fewer than 200 calories.

Subway's salad base is iceberg lettuce, which is low in calories but light in vitamins so load up the veggie toppings and ask to replace the iceberg lettuce for spinach.

Choose thefat-free Italian dressing (35 calories per serving). Avoid ranch, it has almost 10 times the calories, plus 6 g of fat.

Subway offers a healthy side, apple slices.

The raisins, yogurt, baked chips might sound good but the chips and raisins are about 130 and the yogurt is loaded with sugar.

They make low cal soups as well.

Three soups that are good options (but not to be ate with the sandwich)

Chicken tortilla (110 calories, 1.5 g fat, 440 mg sodium)

Fire-roasted tomato orzo (130 calories, 1 g fat, 410 mg sodium).

Vegetable beef (100 calories, 2 g fat, 980 mg of sodium)

Don't touch those cookies they are all least 200 calories and 10 g fat each.

Stay away from all those fancy name subs, pizza, and drinks. Stick with the healthier options mentioned about and drink water or Subway will become a not so good place to eat.

Subway nutrition info website.

Let's Get Healthy,

Coach TIA