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How to make healthy meal choices at Subway

So you have chosen to eat at Subway. Congratulations. This is a much healthier choice than most other fast food restaurants. However, it is also important to be aware that when making food  choices at the Subway counter, some of these choices are actually much healthier than others.


What is the best choice? White bread, whole wheat bread, flatbread or a wrap? 

Whole wheat or honey oat bread are obviously healthier choices than white bread. It might also be tempting to choose the wrap as a lower calorie alternative, but surprisingly a quick check of the Subway nutritional content chart, which is usually clearly displayed at the counter, will show that flatbread is actually higher in fat than white bread.

It is also possible, of course, to skip the bread altogether and order a salad.


Processed cheese is extremely unhealthy because it is full of artificial ingredients and has an extremely high fat content. While Cheddar or Swiss cheese are also fairly high in fat, they are not so bad as processed cheese.

Again, it is also possible to skip the cheese altogether.


Vegetarians will obviously want to avoid this choice altogether, or select a veggie patty if that option is available. 

For meat eaters, however, it is better to choose the leanest meat available. The leanest alternatives are turkey, roast beef and ham, although some people might be concerned about the salt content in the ham. Chicken is often considered a healthy choice, but the Subway chicken breast patty is highly processed and quite artificial tasting, so probably contains some suspect ingredients. Meatballs and tuna are probably less sensible choices. Meatballs are delicious, but also highly processed, while the tuna filling is loaded with mayonnaise, which greatly increases the fat content of the sandwich. In any event, it is advisable to avoid the salami and bacon, both of which are extremely high in fat and preservatives.


No problem here.  It is probably safe to go with the works.

But on second thoughts, though, it might be a good idea to hold the pickles and hot peppers because of their high salt content.


Pepper only is a better choice than salt and pepper. Subway also offers oregano, which is a better choice than either salt or pepper.

The sandwich dressing is also something to consider. Subway offers a variety of dressings. It is, of course, possible to skip the dressing altogether, especially for meatball or tuna sandwiches, both of which are both extremely moist. Otherwise, the nutritional content of the dressings are clearly displayed for all to see, so it is quite easy to choose a dressing with a low fat content, such as honey mustard.

A few other ways to eat healthily are to choose a broth-based soup rather than a cream soup, to avoid the packaged salty snacks such as chips or sunchips, to drink water or juice instead of soda, and to skip dessert.

Well, okay. If you insist on having dessert, go with the oatmeal and raisin cookie, which is yummy and chewy and also has fiber!

Enjoy your meal.



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