Yes, Subway can be a healthy option if you make smart choices.
Making Healthy Subway Choices
While Subway is often perceived as a healthier fast-food alternative, the nutritional value of your meal depends heavily on what you choose to include. It’s not inherently "healthy" or "unhealthy"; it’s about your selection of ingredients.
Healthiest Protein Options
According to the provided information, several protein choices are healthier than others:
- Turkey: A lean protein option.
- Rotisserie Chicken: A good source of protein, often lower in processed additives.
- Black Forest Ham: A relatively lean ham option.
- Grilled Chicken: A leaner, less-fried option than some alternatives.
- Roast Beef: Can be a good source of iron and protein, though watch sodium levels.
Cheese Considerations
Cheese can add a boost of protein to your Subway sandwich:
- Extra Cheese: Adding more cheese can increase your protein intake, which can be beneficial for satiety.
- Sodium: Be mindful that some cheeses, like American cheese, can be high in sodium, which should be a consideration for those monitoring their sodium intake.
How to Build a Healthier Subway Meal
Here's a breakdown of how to make healthier choices at Subway:
- Choose the Right Bread: Opt for whole-grain options like 9-grain wheat instead of white bread or wraps.
- Select Lean Proteins: Prioritize options like turkey, rotisserie chicken, grilled chicken, Black Forest ham, or roast beef.
- Load Up on Vegetables: Don't skimp on veggies; add plenty of lettuce, spinach, tomatoes, cucumbers, and peppers.
- Go Light on Sauces: Select low-fat or low-sugar options, or ask for your sauce on the side. Avoid creamy sauces or those high in sugar.
- Watch Your Portion Size: A 6-inch sub is often sufficient and less calorie-dense than a footlong.
- Consider Skipping Cheese: If you’re looking to cut down on fat and sodium, consider less cheese or no cheese.
- Skip the Extras: Opt out of items like chips and sugary drinks.
Examples of Healthier Subway Meals
- 6-inch Turkey on 9-grain wheat: Load with lettuce, tomatoes, cucumbers, and a small amount of light vinaigrette.
- Rotisserie Chicken Salad: Choose spinach, peppers, onions, and a light dressing on the side.
- Grilled Chicken Salad: With mixed greens, cucumber, tomatoes, and a squeeze of lemon.
Summary
In summary, Subway can be part of a healthy diet, but the key is to be mindful of your choices. Opt for lean proteins, plenty of vegetables, and whole-grain bread, and limit high-sodium cheeses and heavy sauces.
