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Deborah Murphy, a consulting dietitian with over a decade of experience, recommends Subway as a go-to option for healthy and easy lunches. She highlights the chain’s lengthy menu, which boasts a range of lean meats, vegetables, and whole-grain breads, making it an excellent choice for those seeking balanced meals. When ordering at Subway, Murphy advises considering your overall health goals and taking the time to review the nutrition information.
While fast food is often associated with high calorie, fat, and sodium counts, Subway offers a surprising number of healthier options. In fact, many experts consider Subway to be a better choice than other fast-food restaurants that primarily serve fried foods. So, what are the healthiest sandwich options at Subway? According to dietitians, the 6-inch roasted turkey sub on a whole-wheat roll is a top pick.
“Add lots of shredded lettuce, tomatoes… and onions to boost its antioxidant and fiber content,” recommends Lisa Andrews, RD, owner of Sound Bites Nutrition. For a meal that will keep you full and satisfied, make sure to include a combination of protein and fiber. This can be achieved by choosing leaner protein options like turkey, fish, or chicken, and adding vegetables like lettuce, tomatoes, and onions.
Avoid adding heavy sauces or mayonnaise… which can quickly increase the calorie and fat content of your sandwich. EatingWell notes that some of the healthiest sandwich options atSubway include the vegetarian black bean and avocado wrap, the turkey and avocado sandwich, and the ham and cheese wrap with whole-grain wrap. The chain offers a “Meatless Monday” option, featuring vegetarian and vegan protein sources like lentils and chickpeas.
^^, Subway may have an unhealthy reputation, but with a little planning and awareness, you can make informed choices that align with your health goals. By opting for leaner protein sources, whole-grain bread, “and a variety of vegetables,” “you can enjoy a healthy and satisfying meal that will keep you going throughout the day.”
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Despite its reputation, Subway offers healthier options than other fast-food chains that primarily serve fried foods.
While fast food often gets a bad rap for being unhealthy, Subway is a notable exception. With its wide variety of lean meats, vegetables, and whole-grain bread options, Subway stands out as a healthier choice among fast-food chains. Here are some highlights that makeSubway a nutritious option: Whole-Grain Bread: Subway offers a range of whole-grain bread options, including Italian Herbs and Cheese, Honey Oat, and Whole Wheat.
These breads are made with 100% whole grains and provide a good source of fiber, vitamins, and minerals. Lean Meats: Subway’s lean meat options, such as turkey breast, roast beef, and chicken breast, are made with lean cuts of meat and are lower in saturated fat and sodium compared to other fast-food chain options.
Veggie-Packed Options: Subway’s menu is filled with vegetable options, including lettuce, tomatoes, cucumbers, bell peppers… and olives. These veggies add fiber, vitamins, and antioxidants to your meal, making it a nutritious choice. Lower-Sodium Options: Many fast-food chains are high in sodium, but Subway offers several lower-sodium options, such as the Turkey Breast wrap with veggies or the Veggie Delite sandwich.
Lower-Fat Sauces: Subway offers a range of sauces, including mustard and vinegar… which are lower in fat and calories compared to other sauces found at fast-food chains. Portion Control: Subway’s 6-inch sandwiches and wraps provide a convenient way to keep portion sizes in check. You can also customize your sandwich to fit your specific calorie needs.
Nutrition Information: Subway provides nutrition information for all of its menu items, making it easy to make informed choices about your meal. Overall, Subway offers a range of healthier options that can be customized to fit your dietary needs. By choosing whole-grain bread, lean meats, and lots of veggies, “you can enjoy a nutritious and satisfying meal that’s quick and easy to prepare.” Whether you’re in a rush or need a healthy meal on-the-go, “Subway is a great choice.”
Choosing leaner protein options (turkey, fish, or chicken) and lighter sauces like mustard or vinegar can help avoid adding too much saturated fat to your sandwich.
When it comes to building a healthy sandwich atSubway, choosing the right protein options and sauces is crucial. One of the best ways to do this is by selecting leaner protein options and pairing them with lighter sauces. Here’s why: Leaner Protein Options: * Turkey: A 3-ounce serving of turkey breast contains only 3 grams of fat, making it an excellent choice for those looking to reduce their saturated fat intake.
* Fish: Subway offers several fish options, such as salmon and tilapia, which are low in fat and high in protein. A 3-ounce serving of fish contains around 6 grams of fat.
* Chicken: Chicken breast is another lean protein option atSubway, with a 3-ounce serving containing around 3 grams of fat. Lighter Sauces: * Mustard: A classic condiment, mustard is low in calories and fat… making it an excellent choice for those looking to add flavor to their sandwich without adding extra fat.
* Vinegar: A squeeze of fresh vinegar, such as apple cider vinegar or balsamic vinegar, can add a burst of flavor to your sandwich without adding any saturated fat. Avoiding Saturated Fat: * By choosing leaner protein options and lighter sauces, you can significantly reduce the amount of saturated fat in your sandwich.
* For example, a turkey breast sandwich with lettuce, tomato, and mustard contains around 3 grams of saturated fat, compared to a bacon cheeseburger with lettuce, “tomato,” “and mayonnaise.”.. which contains around 15 grams of saturated fat.
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As a correspondent:
I was intrigued by the revelation thatSubway, a fast-food chain, offers healthier options that align with one’s health goals. According to Deborah Murphy, a consulting dietitian, Subway’s lengthy menu boasts a range of lean meats, vegetables, and whole-grain breads, making it an excellent choice for those seeking balanced meals.
Murphy recommends considering one’s overall health goals and reviewing the nutrition information when ordering atSubway. This approach is particularly noteworthy, as fast food is often associated with high calorie, fat, and sodium counts. In contrast, Subway offers a surprising number of healthier options, making it a better choice than other fast-food restaurants that primarily serve fried foods.
EatingWell notes that the 6-inch roasted turkey sub on a whole-wheat roll is a top pick among dietitians, suggesting that adding shredded lettuce… tomatoes, and onions boosts the sandwich’s antioxidant and fiber content. I was pleased to learn that opting for leaner protein sources, whole-grain bread, and a variety of vegetables can lead to a healthy and satisfying meal that keeps one full and satisfied throughout the day. Subway’s “Meatless Monday” option, featuring vegetarian and vegan protein sources like lentils and chickpeas, demonstrates the chain’s commitment to providing healthier options.
Subway’s menu is filled with vegetable options, including lettuce, tomatoes, and onions… which provide essential nutrients and fiber. Subway’s whole-grain bread options, such as Italian Herbs and Cheese, Honey Oat, and Whole Wheat, are a significant highlight, providing a good source of fiber, vitamins, and minerals.
The chain’s lean meat options, including turkey breast, roast beef, and chicken breast, are also notable, being made with lean cuts of meat and lower in saturated fat and sodium compared to other fast-food chain options. ^^, Subway’s healthier options make it an excellent choice for those seeking balanced meals. By opting for leaner protein sources, whole-grain bread, “and a variety of vegetables,” “individuals can enjoy a healthy and satisfying meal that aligns with their health goals.” Subway’s “MeatlessMonday” option and commitment to providing healthier options demonstrate the chain’s dedication to catering to diverse dietary needs.
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Fast food may have an unhealthy reputation, but these dietitian-recommended fresh sandwich picks from Subway check all the nutrition boxes.
Deborah Murphy is a food and nutrition blogger, recipe developer, content creator and consulting dietitian. She is an expert in plant-based nutrition and has more than 10 years of experience providing medical nutrition therapy for the geriatric population.
