Making Healthy Choices at Firehouse Subs
Firehouse Subs, founded by former firefighters, is known for its generous subs. Although the sandwiches are delicious, some choices can be high in calories, fat, and sodium. However, by knowing the menu and choosing wisely, it is possible to create a delicious and healthy meal.
The Power of Customization
Customization is vital when ordering at Firehouse Subs. The nutritional information on their website allows you to make informed decisions. The bread, toppings, and condiments you choose can drastically affect the health value of your meal. For example, opting for wheat bread over white bread reduces calories and sodium.
Top Healthy Option: The Small Smoked Turkey Breast Sub
One of the healthiest choices is the Small Smoked Turkey Breast sub on wheat bread. Turkey breast is a lean protein, and when paired with a smaller wheat roll and a light amount of provolone, it's a solid option. Asking for no mayo or cheese helps reduce both saturated fat and calories. Adding vegetables like lettuce, tomatoes, and onions provides extra nutrients with minimal calories.
The Small Engineer Sub: A Tasty and Healthy Option
The Small Engineer sub on wheat is a good choice for those who enjoy hot subs. This sub includes smoked turkey breast, melted Swiss cheese, and sautéed mushrooms. To keep it healthy, order the small size and request light Swiss cheese. The mushrooms add flavor and moisture without excess fat.
Vegetarian Options: The Small Veggie Sub
The Small Veggie Sub is a low-calorie, fiber-rich option for vegetarians. It comes with sautéed bell peppers, onions, provolone, cheddar, Monterey Jack cheese, and Italian dressing. To make it even healthier, omit the cheese and mayo and add other calorie-free toppings.
Create Your Own Healthy Sub
Build your sub with these modifications:
- Choose the right size: Order the smaller sub size on a wheat roll.
- Select lean protein: Opt for smoked turkey breast or grilled chicken breast.
- Load up on vegetables: Add lettuce, tomatoes, onions, bell peppers, and mushrooms.
- Modify your condiments: Use spicy mustard or hot sauce instead of mayonnaise.
- Go easy on the cheese: If you want cheese, ask for a small amount.
What to Avoid for a Healthier Meal
- Large Sandwiches: Large subs have more calories and sodium. For instance, a large Tuna Salad on white bread can have over 1,500 calories and 3,000mg of sodium, exceeding daily recommendations.
- High-Fat Meats: Pastrami, Italian meats, and briskets are higher in sodium and saturated fats. Avoid these when aiming for a healthy meal.
- Creamy Dressings and Sauces: Ranch and mayonnaise add extra calories and fat. Choose mustard or salsa.
- Processed Sides: Sides like macaroni and cheese can quickly make a meal less healthy.
Comparison Table: Healthy Firehouse Subs (Small Size on Wheat)
| Sandwich Option | Calories (approx.) | Fat (g) | Sodium (mg) | Protein (g) |
|---|---|---|---|---|
| Smoked Turkey Breast | ~340 | ~17 | ~1110 | ~18 |
| Engineer | ~350 | ~18 | ~1150 | ~19 |
| Veggie (no cheese/mayo) | ~310 | ~14-16 | ~1000 | ~10-12 |
| Hook & Ladder Light | ~450 | ~18 | ~1300+ | ~20 |
Note: Nutritional values may vary. Check the Firehouse Subs website for the most accurate information. https://www.firehousesubs.com/nutritional-information
Best Sides and Sauces
Choose sides and toppings to complement your meal:
- Sides: Baked Lay's Oven Baked chips are a healthier option. Some locations may offer chopped salads as a side as well.
- Sauces: Use hot sauces or deli mustard instead of mayonnaise and ranch.
- Vegetable Toppings: Load up on pickles, pepper rings, mushrooms, lettuce, tomatoes, and onions.
Conclusion: Making the Right Choices at Firehouse Subs
It's possible to eat a healthy meal at Firehouse Subs by ordering the small Smoked Turkey Breast or Engineer sub on wheat, adding vegetables, and omitting extra cheese or mayonnaise. Focus on lean protein, smaller portions, and customization to enjoy a flavorful meal that aligns with your health goals.
