It can be challenging to maintain a healthy diet when you’re on-the-go, but fast-food restaurant Subway offers a great alternative to other options. As a nutritionist, I understand the importance of making informed choices when it comes to food and Subway is an excellent option for those trying to maintain a healthy diet. In this article, we’ll delve into the nutritionist’s guide to eating at Subway, looking at what to order and what to avoid.
Firstly, choosing the right bread is key. Many of their bread options are high in refined carbohydrates, so it’s best to choose whole-grain or multigrain bread for added fiber and nutrients. Personal favorites include their 9-Grain Wheat or 9-Grain Honey Oat bread.
When it comes to protein, Subway offers a variety of lean meats to choose from. Opt for turkey, chicken, or roast beef, rather than higher-fat meats such as steak or meatballs. Tuna is also a great option as it’s packed with protein and omega-3 fatty acids, which can help reduce inflammation in the body.
Next, loading up on veggies is crucial. Aim to fill your sandwich with a variety of colorful vegetables such as lettuce, spinach, tomatoes, cucumber, peppers, and onions. This will not only add flavor and texture to your sandwich, but also provide a healthy dose of vitamins and minerals.
Condiments can be tricky, as many are high in calories, saturated fats, and added sugars. Start by limiting or avoiding calorie-dense condiments such as mayonnaise, ranch, and chipotle sauce. Instead, try mustard, vinegar, or extra virgin olive oil. If you can’t go without a little dressing, opt for Subway’s light mayonnaise or honey mustard, which are lower in calories and fat.
Aside from the traditional sub sandwiches, Subway also offers salads as a healthier alternative. Load up on greens and veggies and opt for grilled chicken or turkey, rather than crispy chicken or any fried options. Avoid adding extra cheese and croutons, which can add unnecessary calories.
In conclusion, eating at Subway can be a healthy option as long as you make informed choices. Choosing whole-grain bread, lean protein, loaded veggies, and light condiments can help you stay on track with your healthy eating goals. Keep in mind portion control and try to balance your meal with plenty of fresh fruits and vegetables. By following this nutritionist’s guide to eating at Subway, you can enjoy a delicious and satisfying meal without sacrificing your health.
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