When it comes to quick and affordable meals, Subway is a popular choice for many individuals. With a wide variety of options to choose from, it can be challenging to make a healthy decision. However, with a little guidance, you can navigate the menu and select options that are not only delicious but also nutritious. In this article, we will explore 7 healthy Subway options that you can consider for your next meal.
Understanding Subway’s Menu
Before we dive into the healthy options, it’s essential to understand the basics of Subway’s menu. The restaurant offers a range of sandwiches, salads, and flatbreads, all of which can be customized to suit your dietary preferences. One of the key benefits of Subway is the ability to choose from a variety of lean proteins, including chicken, turkey, and vegetables. Additionally, the restaurant offers a range of whole grain bread options, which can help increase the fiber content of your meal. Fiber is an essential nutrient that can help promote digestive health and support healthy blood sugar levels.
Healthy Subway Options
Now that we have a better understanding of Subway’s menu, let’s take a look at 7 healthy options to consider. These options are not only delicious but also packed with nutrients and can help support a healthy lifestyle.
- Veggie Delite: This sandwich is a great option for vegetarians and vegans, featuring a variety of vegetables, including lettuce, tomatoes, and cucumbers. With only 60 calories and 1g of fat, it's an excellent choice for those looking to reduce their calorie intake.
- Turkey Breast Sandwich: Made with lean turkey breast, this sandwich is a great source of protein and can help support healthy muscle growth. With 280 calories and 3.5g of fat, it's a nutritious option for those looking for a satisfying meal.
- Grilled Chicken Sandwich: Another lean protein option, the grilled chicken sandwich is a great choice for those looking to reduce their fat intake. With 260 calories and 3g of fat, it's a healthy alternative to traditional fried chicken sandwiches.
- Black Forest Ham Sandwich: This sandwich features lean ham and can be a good source of protein and fiber. With 290 calories and 4g of fat, it's a relatively healthy option compared to other meat-based sandwiches.
- Italian B.M.T. Sandwich: This sandwich features a combination of meats, including salami, pepperoni, and ham. While it's higher in calories and fat than some of the other options, it can still be a healthy choice if you opt for whole grain bread and load up on vegetables. With 440 calories and 24g of fat, it's essential to balance this sandwich with healthier options.
- Chicken Caesar Salad: For those looking for a low-carb option, the chicken Caesar salad is a great choice. Featuring grilled chicken, romaine lettuce, and a tangy Caesar dressing, this salad is not only delicious but also packed with nutrients. With 140 calories and 7g of fat, it's an excellent option for those looking to reduce their calorie intake.
- Roasted Chicken Breast Salad: This salad features roasted chicken breast, mixed greens, and a variety of vegetables. With 140 calories and 3g of fat, it's a nutritious and filling option that can help support healthy weight management.
| Sandwich/Salad | Calories | Fat (g) | Fiber (g) |
|---|---|---|---|
| Veggie Delite | 60 | 1 | 2 |
| Turkey Breast Sandwich | 280 | 3.5 | 5 |
| Grilled Chicken Sandwich | 260 | 3 | 5 |
| Black Forest Ham Sandwich | 290 | 4 | 5 |
| Italian B.M.T. Sandwich | 440 | 24 | 5 |
| Chicken Caesar Salad | 140 | 7 | 2 |
| Roasted Chicken Breast Salad | 140 | 3 | 2 |
Customizing Your Subway Meal
One of the benefits of Subway is the ability to customize your meal to suit your dietary preferences. By choosing whole grain bread, loading up on vegetables, and opting for lean proteins, you can create a nutritious and delicious meal. It’s also essential to be mindful of your cheese and sauce intake, as these can quickly add up in terms of calories and fat. By making a few simple modifications to your Subway meal, you can enjoy a healthy and satisfying meal that supports your overall health and wellbeing.
Tips for a Healthier Subway Meal
Here are a few tips to keep in mind when ordering at Subway:
- Choose whole grain bread to increase the fiber content of your meal.
- Load up on vegetables, such as lettuce, tomatoes, and cucumbers, to increase the nutrient density of your meal.
- Opt for lean proteins, such as chicken, turkey, or vegetables, to reduce your fat intake.
- Reduce your cheese and sauce intake to minimize calorie and fat consumption.
- Consider a salad or flatbread option for a lower-carb meal.
What is the healthiest bread option at Subway?
+The healthiest bread option at Subway is the whole grain bread, which contains more fiber and nutrients than the white bread option. With 89 calories and 2g of fat per slice, it’s a nutritious choice for those looking to increase their fiber intake.
Can I customize my Subway meal to be low-carb?
+Yes, you can customize your Subway meal to be low-carb by choosing a salad or flatbread option. You can also ask for your sandwich to be made without bread or with a low-carb wrap. Be sure to load up on vegetables and lean proteins to increase the nutrient density of your meal.
Are Subway’s sauces and cheeses healthy?
+While Subway’s sauces and cheeses can be delicious, they can also be high in calories and fat. It’s essential to be mindful of your sauce and cheese intake and consider reducing or eliminating them from your meal. Instead, opt for vegetables and lean proteins to increase the nutrient density of your meal.
