How to eat healthy at Subway?

Introduction: Eating Healthy at Subway

Subway is known for its fresh ingredients and customizable sandwiches. However, with so many options available, it can be overwhelming to know how to make healthy choices. Fortunately, Subway offers a variety of nutritious options that can be tailored to fit any dietary needs. By following a few simple guidelines, you can enjoy a tasty and healthy meal at Subway.

Know Your Options: Understanding Subway’s Menu

Before ordering, take a look at Subway’s menu to familiarize yourself with the options available. Subway offers a variety of bread choices, including whole wheat, multigrain, and flatbread. They also offer a range of vegetables and proteins, such as lettuce, spinach, chicken, and turkey. Additionally, Subway has a selection of dressings and sauces to add flavor to your sandwich.

Bread Choices: Which is the Healthiest?

The type of bread you choose can make a big difference in the nutritional value of your sandwich. Opt for whole wheat or multigrain bread, which are high in fiber and nutrients. Avoid white bread, which is low in fiber and can cause blood sugar spikes. If you are watching your calorie intake, consider a wrap or flatbread option, which are lower in calories than traditional bread options.

Veggie Delights: Adding Nutrients to Your Meal

Adding vegetables to your sandwich can increase its nutritional value and add flavor. Load up on veggies like spinach, lettuce, tomatoes, onions, and peppers. These vegetables are low in calories and high in vitamins and minerals. If you’re looking for an extra boost of nutrients, consider adding avocado or cucumbers to your sandwich.

Protein Choices: Picking the Best Option

Protein is an essential component of a healthy diet. Subway offers a variety of protein options, including chicken, turkey, ham, roast beef, and tuna. Opt for lean proteins like chicken or turkey, which are low in saturated fat. Avoid processed meats like salami or pepperoni, which are high in sodium and saturated fat.

Dressing Dilemma: Making the Right Choice

Dressings and sauces can add flavor to your sandwich, but they can also add calories and sodium. Choose dressings like mustard, vinegar, or oil and vinegar, which are lower in calories and sodium than creamy dressings like ranch or mayonnaise. If you do choose a creamy dressing, ask for a small amount or have it on the side so you can control how much you use.

Portion Control: How to Avoid Overeating

Subway offers a range of sandwich sizes, from six inches to footlongs. If you’re watching your calorie intake, consider ordering a six-inch sandwich or a wrap. You can also ask for half the amount of meat or cheese to reduce your calorie and fat intake. Another tip is to load up on vegetables to make your sandwich more filling without adding extra calories.

Drinks and Sides: Making Healthy Choices

In addition to sandwiches, Subway offers a range of sides and drinks. Choose water, unsweetened tea, or a diet soda to avoid added sugar. For sides, consider a side salad or apple slices instead of chips. You can also add a bag of baked chips or a yogurt parfait for a healthier snack option.

Special Diets: Subway’s Options for All

Subway offers a variety of options for those with special dietary needs. They offer gluten-free bread options and have a range of vegetarian and vegan options. You can also customize your sandwich to fit any dietary restrictions or preferences.

Conclusion: Eating Smart at Subway

Eating healthy at Subway is all about making smart choices. By choosing whole wheat bread, loading up on vegetables, and opting for lean proteins, you can create a nutritious and delicious sandwich. Remember to watch your portion sizes and choose healthy sides and drinks to round out your meal. With a little planning, you can enjoy a healthy meal at Subway that fits your dietary needs and preferences.

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Elise DeVoe

Elise is a seasoned food writer with seven years of experience. Her culinary journey began as Managing Editor at the College of Charleston for Spoon University, the ultimate resource for college foodies. After graduating, she launched her blog, Cookin’ with Booze, which has now transformed into captivating short-form videos on TikTok and Instagram, offering insider tips for savoring Charleston’s local cuisine.

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