At Subway, the popular fast-food chain known for its customizable sandwiches, health-conscious consumers often seek ways to make their meals more nutritious and calorie-conscious. With a vast array of menu options, including various breads, meats, cheeses, and vegetables, there are numerous strategies to create a satisfying and calorie-cutting meal. This article will delve into ten effective strategies to help you make healthier choices at Subway, ensuring you enjoy a delicious meal while supporting your health and fitness goals.
1. Choose the Right Bread
The foundation of your Subway sandwich is its bread. Opt for whole wheat or multigrain options, which offer more fiber and nutrients compared to white bread. The whole wheat bread at Subway is a healthier choice, containing approximately 130 calories per 6-inch slice, while the multigrain bread provides a slightly higher calorie count at around 140 calories per slice. These options offer a satisfying and nutritious base for your sandwich.
Tip: Consider the Flatbread Option
If you’re watching your calorie intake, the flatbread is an excellent choice. With only 100 calories per 6-inch serving, it’s a lighter option that still provides a delicious and satisfying base for your sandwich. The flatbread is a great way to enjoy a Subway meal without compromising your health goals.
2. Go Easy on the Cheese
Cheese is a delicious addition to any sandwich, but it can also be a calorie-dense ingredient. To keep your meal healthier, opt for a lighter cheese option or ask for a reduced amount. Swiss cheese is a great choice, with approximately 60 calories per slice, while provolone cheese offers a slightly higher calorie count at around 70 calories per slice. By choosing a lighter cheese or requesting a smaller portion, you can enjoy the flavor without overdoing it on calories.
Cheese Comparison Table
| Cheese Type | Calories per Slice |
|---|---|
| Swiss | 60 |
| Provolone | 70 |
| Cheddar | 110 |
3. Load Up on Veggies
Subway offers a wide variety of fresh vegetables to top your sandwich. Take advantage of this by loading up on veggies like lettuce, tomatoes, onions, and cucumbers. Not only do they add flavor and texture, but they’re also packed with nutrients and low in calories. For example, a cup of shredded lettuce contains only 5 calories, while a medium-sized tomato has around 22 calories. By filling your sandwich with vegetables, you can create a satisfying and nutritious meal without adding many extra calories.
Top Veggie Choices for Your Subway Sandwich
- Lettuce: 5 calories per cup
- Tomato: 22 calories per medium-sized tomato
- Onions: 4 calories per medium-sized onion
- Cucumber: 45 calories per medium-sized cucumber
4. Select Lean Proteins
When it comes to choosing a protein for your Subway sandwich, opt for leaner meat options. The turkey breast at Subway is an excellent choice, with approximately 28 calories per ounce, while the roast beef offers a slightly higher calorie count at around 33 calories per ounce. By selecting lean proteins, you can enjoy a satisfying and nutritious meal without adding excessive calories.
Protein Comparison: Calories per Ounce
| Protein Type | Calories per Ounce |
|---|---|
| Turkey Breast | 28 |
| Roast Beef | 33 |
| Ham | 38 |
5. Ask for Less Sauce
While Subway’s sauces and condiments add flavor to your sandwich, they can also contribute a significant number of calories. To keep your meal lighter, ask for less sauce or opt for lighter options like mustard or vinegar. For example, a tablespoon of Subway’s honey mustard sauce contains approximately 60 calories, while a tablespoon of vinegar has only 3 calories. By choosing lighter sauces or reducing the amount, you can enjoy the flavor without adding extra calories.
Sauce Comparison: Calories per Tablespoon
| Sauce Type | Calories per Tablespoon |
|---|---|
| Honey Mustard | 60 |
| Ranch | 70 |
| Mayonnaise | 90 |
| Vinegar | 3 |
6. Consider the Footlong Option
While a 6-inch Subway sandwich is a popular choice, consider the footlong option if you’re aiming for a more filling and satisfying meal. The footlong sandwich provides more space to add nutritious ingredients like vegetables and lean proteins, allowing you to create a balanced and calorie-conscious meal. Additionally, the footlong option often offers a better calorie-to-value ratio, as you get more food for a similar or slightly higher price.
Footlong vs. 6-Inch: Calorie Comparison
The calorie content of a Subway sandwich can vary significantly based on the ingredients chosen. However, on average, a footlong sandwich tends to have a higher calorie count compared to a 6-inch sandwich. For example, a footlong Italian BMT sandwich contains approximately 800 calories, while the 6-inch version has around 400 calories. By opting for the footlong option, you can create a more satisfying meal without compromising your health goals.
7. Choose Lighter Dressings
If you’re a fan of salad at Subway, opt for lighter dressings to keep your meal healthier. The fat-free Italian dressing is an excellent choice, with only 15 calories per 2-tablespoon serving, while the honey mustard dressing offers a slightly higher calorie count at around 70 calories per 2-tablespoon serving. By choosing lighter dressings or requesting a smaller portion, you can enjoy a flavorful and nutritious salad without adding excessive calories.
Dressing Comparison: Calories per 2-Tablespoon Serving
| Dressing Type | Calories per 2-Tablespoon Serving |
|---|---|
| Fat-Free Italian | 15 |
| Honey Mustard | 70 |
| Ranch | 140 |
8. Go for the Wrap
If you’re looking for a lighter and more refreshing option, consider choosing a wrap instead of a traditional sandwich. Subway’s wraps are made with a flour tortilla, which is a great alternative to bread. The wrap provides a satisfying and tasty base for your meal, and it’s often lower in calories compared to bread. For example, a 6-inch wrap at Subway contains approximately 180 calories, while a 6-inch sandwich made with whole wheat bread has around 240 calories. By opting for a wrap, you can enjoy a delicious and healthier meal.
Wrap vs. Sandwich: Calorie Comparison
The calorie difference between a wrap and a sandwich at Subway can vary depending on the ingredients chosen. However, on average, a wrap tends to be a lighter option. For instance, a 6-inch chicken teriyaki wrap at Subway contains approximately 320 calories, while the same sandwich made with whole wheat bread has around 380 calories. By choosing a wrap, you can create a satisfying and calorie-conscious meal.
9. Watch Your Add-Ons
While Subway offers a variety of add-ons like chips and cookies, these items can significantly increase the calorie content of your meal. To keep your meal healthier, opt for lighter sides like apple slices or yogurt. The apple slices are a great choice, with only 60 calories per serving, while the fat-free yogurt offers a slightly higher calorie count at around 100 calories per serving. By choosing lighter add-ons, you can enjoy a satisfying and nutritious meal without adding unnecessary calories.
Add-On Comparison: Calories per Serving
| Add-On Type | Calories per Serving |
|---|---|
| Apple Slices | 60 |
| Fat-Free Yogurt | 100 |
| Chips | 160 |
| Cookie | 200 |
10. Personalize Your Order
One of the best things about Subway is the ability to customize your meal. Take advantage of this by personalizing your order to fit your health goals. Ask for extra vegetables, choose a lighter sauce, or request a specific type of bread. By tailoring your order to your preferences, you can create a delicious and nutritious meal that aligns with your health and fitness goals. The key is to be mindful of your choices and make informed decisions to support your overall well-being.
💡 Expert Tip: Be Specific with Your Requests
When placing your order at Subway, be specific about your preferences. Clearly communicate your choices to the staff, such as requesting a certain type of bread, a specific amount of sauce, or extra vegetables. By being precise, you can ensure that your meal is prepared exactly as you want it, helping you achieve your health and calorie-cutting goals.
Conclusion
Making healthier choices at Subway is all about being mindful of your ingredients and portions. By following these ten strategies, you can create delicious and nutritious meals that support your health and fitness goals. Whether you’re opting for whole wheat bread, loading up on veggies, or choosing lighter sauces, each small decision adds up to a healthier and more satisfying meal. So, the next time you visit Subway, remember these tips and enjoy a tasty and calorie-conscious meal.
How can I ensure my Subway meal is nutritious and calorie-conscious?
+To make your Subway meal nutritious and calorie-conscious, choose whole wheat bread, load up on veggies, go easy on cheese and sauces, and opt for lean proteins. Personalize your order to fit your health goals, and consider the footlong option for a more satisfying meal.
What are some lighter sauce options at Subway?
+Lighter sauce options at Subway include mustard, vinegar, and fat-free Italian dressing. These sauces add flavor without contributing excessive calories to your meal.
Is the footlong option at Subway healthier than the 6-inch option?
+The footlong option at Subway can be a healthier choice, as it provides more space to add nutritious ingredients like vegetables and lean proteins. Additionally, the footlong option often offers a better calorie-to-value ratio.
