10 Tips for Eating Nutritiously at Subway

10 Tips for Eating Nutritiously at Subway

Subway is one of the most popular restaurant chains worldwide, known for its wide range of sandwiches and salads. However, eating at Subway can be tricky, especially if you are trying to maintain a healthy diet. Here are ten tips to help you eat nutritiously at Subway.

1. Choose Whole Grain Bread

Whole grain bread is an excellent source of fiber, vitamins, and minerals. It takes time for the body to digest whole-grain bread, making you feel full for longer. When ordering a sandwich at Subway, opt for whole-grain bread instead of white bread.

2. Load Up on Veggies

Subway offers a variety of vegetables on their menu, including lettuce, tomatoes, cucumbers, peppers, and olives. Adding vegetables to your sandwich or salad will increase your nutrient intake and help you stay full for longer periods.

3. Pick Lean Proteins

Selecting a lean protein is an essential part of eating nutritiously at Subway. Choose lean proteins like chicken, turkey, or roast beef instead of processed meat options like bacon or salami. This will help you avoid excess calories and unhealthy fats.

4. Avoid High-Calorie Sauces

Sauces like mayonnaise, ranch, and chipotle southwest contain a high amount of calories and unhealthy fats. Consider swapping these sauces for healthier options like mustard or vinegar.

5. Add Avocado

Avocado is a nutrient-dense food that contains healthy fats and fiber. Adding avocado to your sandwich or salad can help keep you feeling full and satisfied for a more extended period.

6. Be Mindful of Portion Sizes

It’s easy to get carried away with the amount of food you order at Subway, but be mindful of portion sizes. Stick to a standard six-inch sandwich or a salad with a single protein source instead of adding extra fixings.

7. Choose Low-Fat Cheese

Cheese is a source of protein and calcium, but it can also be high in fat and calories. Consider choosing a low-fat cheese option such as provolone or a small amount of shredded cheese.

8. Drink Water

Sodas and other sugary drinks contain a high amount of calories and can contribute to weight gain. Opt for water instead to save on calories and stay hydrated.

9. Don’t Skip Breakfast

If you’re planning to eat at Subway later in the day, consider eating a nutritious breakfast to avoid overeating later. Eating a healthy breakfast can help keep your hunger levels in check and prevent overeating.

10. Use the Subway Nutrition Calculator

Subway has an online nutrition calculator that can help you determine the calorie count and other nutritional value of your meal. Use it to make informed decisions about your Subway order and ensure that you are staying within your recommended calorie limits.

Conclusion

Eating nutritiously at Subway is achievable with a little planning and attention to detail. Opt for whole grain bread, load up on vegetables, choose lean proteins, avoid high-calorie sauces, and be mindful of portion sizes. Additionally, adding avocado, choosing low-fat cheese, drinking water, not skipping breakfast, and using the Subway nutrition calculator can all help you make healthy choices when dining at Subway. Try incorporating some of these tips the next time you eat at Subway to feel full and satisfied without derailing your healthy eating goals.