Maintaining a healthy diet while eating out can be a challenge, but with smart food choices, you can enjoy a meal at Subway without compromising your weight loss and health goals. Let’s explore some of the menu items and their nutritional values to help you make informed decisions.
6” Sandwiches
For a light and healthy option, consider the Veggie Delite®, which has only 200 calories and 2g of fat. Non-vegetarians can opt for the Oven Roasted Turkey with 260 calories and 3g of fat. However, it’s best to avoid the Chicken & Bacon Ranch (with Rotisserie-Style Chicken), which contains a hefty 530 calories and 29g of fat.
Make any Sandwich into a Wrap
Transforming a sandwich into a wrap can be a healthier choice. The Veggie Delite® on a Tomato Basil Wrap offers 330 calories and 8g of fat. For non-vegetarians, the Oven Roasted Turkey on a Spinach Wrap is a good option with 430 calories and 10g of fat. Avoid the Chicken & Bacon Ranch (with Rotisserie-Style Chicken) on a Spinach Wrap, as it contains 840 calories and 45g of fat.
Make any Sandwich into a 6″ Fresh Melt
Opting for a 6″ Fresh Melt can be a tasty and healthier choice. The Oven Roasted Turkey offers 380 calories and 13g of fat. However, the Chicken & Bacon Ranch (with Rotisserie-Style Chicken) should be avoided due to its 570 calories and 32g of fat.
Salads
If you prefer a salad, the Veggie Delite® is a low-calorie option with only 50 calories and 1g of fat. Non-vegetarians can choose the Oven Roasted Turkey with 110 calories and 2g of fat. Avoid the Chicken & Bacon Ranch (with Rotisserie-Style Chicken and Peppercorn Ranch Sauce), which contains 490 calories and 36g of fat.
Protein Bowls
For a protein-packed meal, the Oven Roasted Turkey Protein Bowl provides 150 calories and 3g of fat. However, the Chicken & Bacon Ranch (with Rotisserie-Style Chicken) Protein Bowl should be avoided due to its 760 calories and 55g of fat.
8” Pizza
If you’re in the mood for pizza, the Cheese option is a better choice with 720 calories and 24g of fat. The Sausage** should be avoided, as it contains 870 calories and 37g of fat.
Breads
Choosing the right bread is essential. The 1/4 Artisan Italian Bread offers 80 calories and 1g of fat. However, the Gluten-Free Bread (as packaged) 1** should be avoided due to its 340 calories and 12g of fat.
Sandwich Condiments and Toppings
Opt for healthier options like Red Wine Vinegar, which has zero calories and fat. Avoid mayonnaise, which contains 100 calories and 11g of fat.
Vegetables
Most vegetables at Subway are healthy choices, but it’s best to avoid the Avocado, Smashed**, which has 70 calories and 130mg of sodium.
Cookies & Desserts
For a sweet treat, consider the Applesauce**, which offers 45 calories and zero fat. However, the Cinnamon Roll** should be avoided due to its 570 calories and 20g of fat.
Soup** (8 oz. bowl)
The Chicken Noodle** soup is a light option with 100 calories and 3g of fat. Avoid the Beef Chili with Beans**, which contains 360 calories and 22g of fat.
By making these smart food choices at Subway, you can enjoy a delicious meal while still prioritizing your weight loss and health objectives. Remember, selecting nutritious options and avoiding high-calorie, high-fat items can make all the difference in maintaining a balanced and healthy diet.
An Optimal Solution Without Calories Calculation
If you find yourself struggling with the task of counting calories or feeling fatigued by constantly monitoring your food intake, there is an alternative approach to weight loss and maintaining a healthy lifestyle: intermittent fasting.
Intermittent fasting sets no limits on what you eat but focuses on regulating when you eat. This flexible eating pattern allows you to enjoy your favorite foods while still achieving your weight loss goals and keeping fit. By adopting intermittent fasting, you can take the focus away from meticulous calorie counting and instead concentrate on creating a sustainable and balanced eating schedule.
With various intermittent fasting methods to choose from, such as the 16/8 method or the 5:2 approach, you can find a fasting routine that suits your lifestyle and preferences. Embracing intermittent fasting can be a liberating and effective way to achieve your desired weight and health outcomes without the added stress of calorie calculations. Remember to consult with a healthcare professional before starting any new dietary regimen to ensure it aligns with your specific health needs and goals.