Discover the Best and the Worst of Subway Nutrition: Your Guide to a Healthier Meal
If you strive to eat healthier food while still enjoying a tasty meal, Subway is one of the safer bets. It’s widely known for offering “healthier” menu items than other fast-food restaurants. But are all Subway options equally good for you? Let’s take a closer look at Subway’s nutrition facts to discover the best and the worst choices you can make.
Subway’s Best Menu Items for a Healthy Diet
Subway makes it relatively easy to choose nutritious options as most of their menu items are customizable. Here are some Subway menu items that can provide you with a healthy and well-balanced meal:
Fresh Fit Meal Options
Subway’s “Fresh Fit” menu comprises several subs with six grams of fat or less and fewer than 400 calories. Although the selection varies depending on what type of bread you choose, some of the healthiest Fresh Fit subs include:
– Black Forest Ham with nine-grain wheat bread, lettuce, tomatoes, onions, green peppers, and cucumbers.
– Oven Roasted Chicken with nine-grain wheat bread, lettuce, tomatoes, onions, green peppers, cucumbers, spinach, and served with honey mustard sauce.
– Veggie Delite with nine-grain wheat bread, lettuce, tomatoes, onions, green peppers, cucumbers, and served with avocado dressing.
Salads
If you prefer a salad, Subway also offers tasty options that won’t ruin your diet. Some nutrient-dense Subway salads include:
– Sweet Onion Chicken Teriyaki Salad – Grilled chicken breast, lettuce, spinach, cucumbers, red onions, and red and green peppers topped with sweet onion sauce and sesame seeds.
– Chicken and Bacon Ranch Salad – Rotisserie-style chicken, bacon, lettuce, spinach, tomatoes, cucumbers, and green peppers served with ranch dressing.
Subway’s Worst Menu Items for Your Health
Unfortunately, not all Subway menu items are as healthy as their Fresh Fit options. Here are some of the least nutritious meals to avoid at Subway:
Cold Cut Combo
This sandwich packs a whopping 880 calories, 41 grams of fat, and 50 grams of carbs. Not to mention, the Cold Cut Combo is also high in sodium and contains processed meat which has been linked to multiple health issues.
Meatball Marinara
The Meatball Marinara sub is also high in calories, fat, and carbs, with 960 calories, 48 grams of fat, and 96 grams of carbs. Additionally, this sandwich contains over 2,000 milligrams of sodium, which is the maximum recommended daily intake.
Conclusion: Make Smart Choices!
Eating at Subway can be an excellent option for a fast and healthy meal if you make the right choices. As a general rule, look for menu items that are lower in calories, saturated fat, sodium, and sugar. Instead of regular mayonnaise or creamy dressings, choose mustard, vinegar, or oil if you need to add flavor. By making smart choices and sticking to healthier options, you can enjoy a tasty and nutritious meal that won’t disrupt your healthy lifestyle.
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