Eating healthy on the go can be a challenge, but with a customizable menu like Subway's, it is entirely possible. The key lies not in avoiding the restaurant but in knowing how to build a sub that aligns with your nutritional goals. By making strategic choices from the base to the final toppings, you can create a meal that is both satisfying and healthy. This guide will walk you through each step of the process, from selecting the best bread and lean proteins to navigating the wide array of cheeses and condiments.
Building a Healthy Foundation: Bread and Protein
Your sub's foundation is crucial for its overall nutritional profile. The bread you choose and the protein you add are the two most significant factors affecting calories, fiber, and saturated fat.
The Smartest Bread Choices
Not all bread is created equal, especially when it comes to Subway's offerings. While many bread options are higher in sodium and refined carbohydrates, a few stand out as better choices.
- Hearty Multigrain: This is consistently recommended by dietitians for its higher fiber content, which aids digestion and helps you feel full longer. A 6-inch serving offers a good balance of fiber and protein.
- Flatbread: If your primary goal is to minimize calories and fat, Flatbread is a low-calorie base with no added sugar. However, it is also much lower in fiber than the multigrain option.
- Alternatives: For a low-carb approach, consider skipping the bread entirely and opting for a No Bready Bowl or a salad. A footlong sub, regardless of the bread, will significantly increase your calorie and sodium intake, so sticking to a 6-inch is recommended for portion control.
Lean Proteins for Power
Choosing a lean protein source is essential for keeping your sub's fat and calorie count in check. These options provide a good amount of protein to keep you satiated without excess saturated fat.
- Oven-Roasted Turkey: A dietitian favorite, this is a lean, lower-sodium protein that is packed with flavor.
- Rotisserie-Style Chicken: Another excellent choice for a lean, high-protein meal. This option generally has fewer additives compared to processed deli meats.
- Black Forest Ham: A lower-calorie option with a good protein and fiber punch, making it a solid choice.
- Roast Beef: For one of the highest-protein options, roast beef is a lean cut that provides ample fuel.
- Avoid: Be cautious with high-fat, high-sodium choices like spicy Italian, meatballs, and tuna salad (which is high in mayo).
Maximizing Your Veggie Power
One of Subway's biggest strengths is its wide selection of fresh vegetables. Loading up your sub with extra veggies is a simple and effective way to boost fiber, vitamins, and minerals without adding many calories. Request all the veggies you like, such as lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions. A valuable tip is to get double veggies to replace some of the less-healthy ingredients. While most veggies are low-sodium, remember that pickles, banana peppers, and olives can contribute more sodium, so consider your intake.
Navigating Cheese and Condiments
Cheese and sauces are where calories and sodium can quickly spiral out of control. Making smart choices here can dramatically impact the healthiness of your meal.
Choosing Your Cheese Wisely
To add a little creaminess without a huge calorie or saturated fat penalty, opt for a light, low-fat cheese. Consider the following:
- Provolone or Fresh Mozzarella: These are often better choices than American cheese, which can be higher in sodium.
- Skip it entirely: For the lowest calorie option, simply skip the cheese. You can still create a flavorful sub with plenty of veggies and a good sauce.
The Sauce Situation
The dressing and sauces you choose can transform a healthy sub into an unhealthy one in a hurry. Avoid the creamy, high-calorie options and stick with lighter alternatives.
- Best Options: Yellow mustard, oil and vinegar, or Sweet Onion Teriyaki sauce are excellent, lower-calorie choices.
- Options to Use Sparingly: Honey mustard and Creamy Sriracha are moderately higher in calories but still better than the creamy options.
- Avoid or Limit: Creamy dressings like ranch, chipotle southwest, and mayonnaise are high in calories and fat and should be limited or avoided.
Comparing Healthy and Less-Healthy Subway Builds
To illustrate how your choices matter, here is a comparison of two potential 6-inch subs based on general menu options. Note: Nutritional values are approximate and may vary by location.
| Item | Healthy Oven-Roasted Turkey Sub | Less-Healthy Spicy Italian Sub |
|---|---|---|
| Bread | Hearty Multigrain | Italian Herbs & Cheese |
| Protein | Oven-Roasted Turkey | Spicy Italian Salami & Pepperoni |
| Cheese | Provolone (single slice) | American (double slice) |
| Veggies | All fresh veggies + extra spinach | Standard lettuce & tomato |
| Sauce | Oil & vinegar, yellow mustard | Ranch, mayonnaise |
| Estimated Calories | ~350-400 kcal | ~600-700+ kcal |
| Sodium | Moderate (varies by additions) | Very High |
| Saturated Fat | Low | High |
| Fiber | High | Low |
Beyond the Sub: Salads and Bowls
If you are on a low-carb diet or simply want a lighter meal, Subway's salads and Protein Bowls are fantastic alternatives. Any sub can be made into a salad or a bowl, giving you the same lean proteins and abundant fresh veggies without the bread. Be mindful of your dressing choice, as many can be high in calories and sodium. For a light option, stick to oil and vinegar or bring your own dressing.
Your Health-Conscious Subway Strategy
Ultimately, making a healthy choice at Subway is about being intentional with your order. The freedom to customize is a superpower you should use to your advantage. Start with a fiber-rich base or no bread at all, pile on lean proteins and a mountain of fresh vegetables, and finish with a light, flavorful dressing. By keeping your goals for calories, saturated fat, and sodium in mind, you can turn a convenient fast-food option into a genuinely nutritious and satisfying meal.
For more detailed nutritional information and healthy tips, consider visiting a resource like Eat This, Not That!.
