When it comes to fast food options, Subway has long been a go-to choice for those seeking a healthier alternative. With its variety of fresh ingredients and customizable options, Subway offers a range of choices that can fit into a balanced diet. However, not all Subway sandwiches are created equal, and it’s important to make smart choices when ordering. To help you navigate the menu, we’ve consulted with dietitians to bring you their top tips for ordering healthy at Subway.
1. Choose the Right Bread
The foundation of any Subway sandwich is the bread, and this is where you can make a significant impact on the nutritional content of your meal. Opt for whole grain or whole wheat bread options, as they are higher in fiber and essential nutrients compared to white bread. Whole grain bread can help keep you feeling fuller for longer and provide sustained energy throughout the day.
2. Load Up on Veggies
One of the key advantages of Subway is the opportunity to load up your sandwich with a variety of fresh vegetables. Take advantage of this by piling on the veggies of your choice. Lettuce, tomatoes, cucumbers, bell peppers, and onions are all great options that add crunch, flavor, and important nutrients to your meal. Don’t be shy when it comes to adding these colorful ingredients.
3. Choose Lean Proteins
Protein is an essential part of any balanced meal, and Subway offers several lean protein options. Opt for chicken breast, turkey breast, or roast beef, which are lower in fat and calories compared to processed meats like salami or pepperoni. If you’re looking for a vegetarian option, go for the veggie patty or load up on plant-based proteins like tofu or black beans.
4. Watch the Cheese and Sauce
Cheese and sauce can add flavor to your Subway sandwich, but they can also contribute to excess calories and unhealthy fats. Choose lower-fat cheese options like Swiss or mozzarella, and go easy on the amount. Skip the mayonnaise and opt for mustard or vinegar-based dressings instead. These choices can help you cut back on unnecessary calories while still enjoying the taste.
5. Be Mindful of Portion Sizes
Subway offers a range of sandwich sizes, from 6-inch to footlong options. While it may be tempting to go for the larger size, be mindful of your portions. Opt for the smaller size if you’re watching your calorie intake or consider sharing a footlong with a friend. Remember, you can always add a side salad or a cup of soup to round out your meal without going overboard.
6. Choose Healthier Sides and Drinks
Subway offers a variety of sides and drinks to accompany your sandwich. Instead of opting for chips or cookies, choose a side of fresh fruit or a bag of baked chips. For drinks, skip the sugary sodas and go for water, unsweetened iced tea, or a diet soda if you prefer. These choices can help you keep your overall meal healthier and avoid unnecessary added sugars.
7. Customize to Your Preferences
One of the best things about Subway is the ability to customize your sandwich to your liking. Don’t be afraid to ask for specific changes or substitutions. For example, you can ask for extra veggies, skip the cheese, or choose a different sauce. By personalizing your order, you can ensure that you’re getting exactly what you want while still making healthy choices.
Remember, while Subway offers many healthy options, it’s important to make thoughtful choices when ordering. By following these tips from dietitians, you can enjoy a delicious and nutritious meal at Subway without compromising your health goals.