Jersey Mike's is a popular sandwich chain known for its freshly sliced meats and cheeses, as well as its wide variety of hot and cold subs. While it may seem counterintuitive to consider Jersey Mike's as a viable option for weight loss, there are several nutrition hacks that can help you make healthier choices at this restaurant. In this article, we will explore eight Jersey Mike's nutrition hacks for weight loss, providing you with the information you need to make informed decisions about your diet.
Understanding Jersey Mike’s Nutrition
Before we dive into the nutrition hacks, it’s essential to understand the nutritional content of Jersey Mike’s menu items. A typical Jersey Mike’s sub can range from 500 to 1,000 calories, depending on the size and ingredients. The chain’s subs are also high in sodium, with some options containing over 2,000 milligrams per serving. However, by making a few simple modifications, you can significantly reduce the calorie and sodium content of your meal. Portion control is key, as well as opting for whole wheat bread instead of white bread. Additionally, choosing lean protein sources like turkey or chicken breast can help reduce the overall fat content of your sub.
Nutrition Hack 1: Choose the Mini Size
One of the simplest ways to reduce the calorie content of your Jersey Mike’s sub is to opt for the mini size. The mini size subs are significantly smaller than the regular size, with approximately 200-300 fewer calories. This can be a great option for those looking to reduce their overall calorie intake without sacrificing flavor. For example, the mini size Turkey Breast Sub contains 360 calories, compared to the regular size, which contains 560 calories.
Nutrition Hack 2: Go for the Veggie Delite
The Veggie Delite sub is a great option for those looking to reduce their calorie and fat intake. This sub contains a variety of vegetables, including lettuce, tomato, and onion, and is low in calories and fat. With only 60 calories and 1 gram of fat, the Veggie Delite is an excellent choice for health-conscious individuals. You can also customize this sub by adding avocado or hummus for extra nutrition.
| Jersey Mike's Sub | Calories | Fat (g) |
|---|---|---|
| Veggie Delite (mini) | 60 | 1 |
| Turkey Breast Sub (mini) | 360 | 14 |
| Italian Sub (regular) | 940 | 34 |
Nutrition Hack 3: Opt for Lean Protein Sources
Jersey Mike’s offers a variety of protein sources, including turkey, chicken, and roast beef. Opting for lean protein sources like turkey breast or chicken breast can help reduce the overall fat content of your sub. For example, the Turkey Breast Sub contains 14 grams of fat, compared to the Roast Beef Sub, which contains 24 grams of fat.
Additional Nutrition Hacks
In addition to the above hacks, there are several other ways to make your Jersey Mike’s meal healthier. Limiting cheese and condiments can help reduce the calorie and fat content of your sub. You can also add extra vegetables like lettuce, tomato, and onion to increase the nutritional value of your meal. Furthermore, opting for mustard instead of mayonnaise can help reduce the calorie content of your sub.
Nutrition Hack 4: Limit Cheese and Condiments
Cheese and condiments can add a significant amount of calories and fat to your sub. Limiting or avoiding these items can help reduce the overall calorie content of your meal. For example, the Italian Sub contains 240 calories from cheese alone. By opting for a sub without cheese, you can significantly reduce the calorie content of your meal.
Nutrition Hack 5: Add Extra Vegetables
Adding extra vegetables like lettuce, tomato, and onion can help increase the nutritional value of your meal. These vegetables are low in calories and rich in vitamins and minerals, making them a great addition to your sub. You can also opt for hot peppers or jalapenos to add extra flavor and nutrition to your meal.
Nutrition Hack 6: Choose Whole Wheat Bread
Choosing whole wheat bread instead of white bread can help increase the nutritional value of your meal. Whole wheat bread is higher in fiber and nutrients than white bread, making it a better choice for health-conscious individuals. For example, the Whole Wheat Bread at Jersey Mike’s contains 4 grams of fiber, compared to the White Bread, which contains 1 gram of fiber.
Nutrition Hack 7: Opt for a Sub in a Bowl
Opting for a sub in a bowl can help reduce the calorie content of your meal. This option allows you to avoid the bread altogether, reducing the calorie content of your meal. For example, the Turkey Breast Sub in a Bowl contains 240 calories, compared to the regular Turkey Breast Sub, which contains 560 calories.
Nutrition Hack 8: Drink Water
Finally, be sure to drink water with your meal instead of soda or other sugary drinks. Water is low in calories and can help you stay hydrated, making it a great choice for health-conscious individuals. You can also opt for unsweetened tea or black coffee for extra nutrition.
What is the healthiest sub option at Jersey Mike’s?
+The healthiest sub option at Jersey Mike’s is the Veggie Delite sub, which contains only 60 calories and 1 gram of fat. You can also customize this sub by adding avocado or hummus for extra nutrition.
Can I make my Jersey Mike’s sub healthier by adding extra vegetables?
+Yes, adding extra vegetables like lettuce, tomato, and onion can help increase the nutritional value of your meal. These vegetables are low in calories and rich in vitamins and minerals, making them a great addition to your sub.
Is whole wheat bread a healthier option than white bread at Jersey Mike’s?
+Yes, whole wheat bread is a healthier option than white bread at Jersey Mike’s. Whole wheat bread is higher in fiber and nutrients than white bread, making it a better choice for health-conscious individuals.
