While preparing meals at home is ideal, it is not always practical with busy schedules or travel. Dining out in moderation can be less damaging to a healthy lifestyle with the right nutritional knowledge.
Subway is a popular sandwich chain that has some low-calorie and low-fat sandwiches and salads. The menu offers several different sandwich and salad toppings that include fresh vegetables and low-calorie ingredients. You can even browse their posted nutrition information to help guide you toward creating a healthy meal. Keep in mind that calories can add up quick with some extras that you may not even pay attention to. Also, even meals that may be lower in calories can contain high amounts of fat and most are very high in sodium.
Breakfast
Save on fat and calories by ordering egg whites and Lean Proteins. You can save even more without the cheese.
Higher Calories & Fat: Lower Calories & Fat:
6” Sausage, Egg & Cheese 6” Turkey, Egg White & Cheese on 9-Grain
Calories: 500 Calories: 350
Fat: 23g Fat: 8g
Carb: 45g Carb: 45g
Pro: 29g Pro: 24g
Sandwiches
Order your sandwich on 9-grain wheat bread or a multigrain flatbread for some extra fiber and whole grains.
To keep calories down, order a six-inch sandwich instead of a foot long.
Fill your sandwich or wrap with fresh vegetables rather than high-fat toppings, such as bacon, cheese and mayonnaise.
Higher calories & Fat: Low calories & Fat – veggies, no cheese:
6” Tuna 6” Turkey Breast on 9-Grain
Calories: 480 Calories: 280
Fat: 25g Fat: 3.5g
Carb: 44g Carb: 46g
Pro: 20g Pro: 18g
6” Chicken & Bacon Ranch 6” Oven Roasted Chicken on 9-Grain
Calories: 610 Calories: 320
Fat: 30g Fat: 5g
Carb: 48g Carb: 47g
Pro: 38g Pro: 23g
6” Meatball Marinara 6” Roast Beef on 9-Grain
Calories: 480 Calories: 320
Fat: 18g Fat: 5g
Carb: 59g Carb: 45g
Pro: 21g Pro: 24g
Soups
Higher Calories & Fat: Lower Calories & Fat:
Beef Chili Black Bean Soup
Calories: 350 Calories: 210
Fat: 24g Fat: 1g
Carb: 17g Carb: 39g
Pro: 15g Pro: 12g
Snacks
Higher Calories & Fat: Lower Calories & Fat:
Chocolate Chip Cookie Apple Slices
Calories: 200 Calories: 35
Fat: 10g Fat: 0
Carb: 30g Carb: 9g
Sunchips Baked Lay’s
Calories: 210 Calories: 130
Fat: 9g Fat: 2g
Carb: 29g Carb: 23g
Condiments
Small changes like the condiments on your meal can save extra calories and fat.
Higher Calories & Fat Lower Calories & Fat
Chipotle Southwest Sauce Mustard or Red Wine Vinegar
Calories: 100 Calories: 5
Fat: 10g Fat: 0
Mayonnaise Honey Mustard Sauce
Calories: 110 Calories: 30
Fat: 12g Fat: 0
Ranch Dressing Sweet Onion Sauce
Calories: 110 Calories: 40
Fat: 11g Fat: 0
Meal Comparison
Choice A: Choice B:
Calories: 1,320 Calories: 345
Fat: 65g Fat: 4.5g
Carb: 163g Carb: 55g
12” Turkey Italiano Melt 6” Subway Club, no cheese
Lay’s Classic Chips Apple Slices
Brewed Sweet Tea Brewed Unsweetened Tea
Is it really worth it?
