Subway can be a great option for those looking for a quick and healthy meal in a world where fast food is often associated with overindulgence. According to nutrition experts, with some planning, it's possible to order a nutritious meal at Subway thanks to the variety of veggies and bread options available, such as wheat bread, malted rye bread, and gluten-free wraps. Dr. Joan Salge Blake, a nutrition professor at Boston University, recommends Subway as a fast-food option that puts you in control of your choices. A representative for Subway also confirms that they offer better-for-you sandwich options for both adults and kids who want to maintain a balance. Additionally, many of Subway's sandwiches are under 400 calories, low in saturated fats, have a sodium cap of 1,100 mg, and are a source of lean protein. Registered dietitian Christopher Mohr advises sticking to fiber-rich veggies and lean protein, such as chicken, turkey, or roast beef, when ordering at Subway. For nutritionists' top picks on what to order from Subway, keep reading.
Roast Beef Sub
Prompt: Rewrite the text about roast beef and sandwich options in a different way.
According to Salge Blake, roast beef is an excellent choice for those looking for a lean protein option. It's even leaner than the Rotisserie-Style Chicken and almost as lean as the Roaster Turkey. Additionally, roast beef is low in saturated fat, making it a heart-healthy choice.
If you're ordering a sandwich, Salge Blake recommends opting for a six-inch sub and loading it up with high-fiber veggies like spinach, lettuce, tomatoes, green peppers, and banana peppers. This will add extra bulk to your sandwich and keep you feeling full until your next meal.
For even more fiber, Salge Blake suggests choosing the multi-grain bread over the Artisan Italian Bread. This will triple the amount of fiber in your sandwich and provide even more health benefits. So next time you're in the mood for a sandwich, consider roast beef and these healthy sandwich options.
The roast beef protein bowl
Mohr highlighted this particular Subway menu item, which contains 30 grams of protein, seven grams of fat, and 12 grams of carbohydrates, as an excellent choice. According to him, it is a fantastic option for individuals who are busy or seeking a fast, convenient, delicious, and nutritious meal.
Turn your Subway sub into a salad
Salge Blake and Mohr propose the idea of transforming your sub order into a salad bowl. According to Salge Blake, aside from chicken, roast beef, and turkey, you can opt for black beans as a protein source, which also provides a significant amount of fiber. Additionally, she suggests getting the oil and vinegar dressing on the side. Expanding on this concept, Mohr expresses enthusiasm for the option to turn any sandwich into a salad. He particularly highlights the steak salad as an excellent choice, boasting over 20 grams of protein and less than 10 grams of fat.
The Veggie Delite sandwich with added protein
Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished.com in New York, emphasizes the importance of balancing macronutrients to prevent blood sugar spikes and post-meal fatigue when consuming Subway meals. According to Routhenstein, a veggie delight sandwich may have lower saturated fat content, but it lacks sufficient protein to stabilize blood sugar levels and promote satiation. To address this issue, Routhenstein suggests incorporating lower saturated fat and sodium options such as chicken strips, tuna, or oven-roasted turkey into a veggie delight sandwich.
Turkey Mini Sub
Befriending the children's menu could have positive effects on your waistline, according to experts. "To combat the afternoon slump caused by excessive carbohydrate intake, you can opt for a turkey mini sub sandwich topped with spinach, onions, and tomatoes," suggested Routhenstein. She also recommended an open-faced chicken strip sandwich with spinach, cucumbers, and tomatoes for a nutritious alternative.
For those seeking a warm and satisfying meal, Salge Blake suggested ordering two servings of chicken noodle soup and adding two sides of black beans to the bowl. Although this dish may only be available seasonally and at certain Subway locations, it can be a comforting option. "If you're still hungry, you can also get a salad with your favorite vegetables," she added.
Steak, Egg White, and Cheese Sandwich
Mohr suggests that if you are in a hurry in the morning and looking for a nutritious breakfast, this sandwich packed with protein is a great option to kickstart your day. However, since it is quite substantial, he advises consuming only half of it and saving the remaining portion for later. Please be aware that not all Subway locations offer the same menu items.
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