{"id":569,"date":"2014-07-18T09:46:28","date_gmt":"2014-07-18T14:46:28","guid":{"rendered":"http:\/\/blogs.uww.edu\/warhawkfitness\/?p=569"},"modified":"2014-07-18T09:46:28","modified_gmt":"2014-07-18T14:46:28","slug":"eating-healthy-at-subway","status":"publish","type":"post","link":"https:\/\/blogs.uww.edu\/warhawkfitness\/2014\/07\/18\/eating-healthy-at-subway\/","title":{"rendered":"Eating Healthy at Subway"},"content":{"rendered":"

\"subway<\/a>Something that I have always struggled with is eating a healthy lunch. Mostly because I am always on the go and finding time to make a healthy lunch to bring to work or class can be very time consuming. And trying to find somewhere quick to stop and eat healthy can be almost impossible. So decided I\u2019d do some research of my own and figure out, if I have to, where to go out to eat and what to get.<\/p>\n

In case you didn’t have time the night before, or whatever the case is, Subway is one of the healthiest \u201cfast food\u201d chains that most people will have in driving distance of where they work, without spending a fortune. Now the trick is to order the right sub, with the right toppings and dressings.<\/p>\n

First lets start off with two of the better choices for 6\u201d subs on 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers (does not include cheese):<\/p>\n

Veggie Delite<\/strong><\/p>\n

230 Calories<\/p>\n

2.5g Total Fat<\/p>\n

0.5g Saturated Fat<\/p>\n

280mg Sodium<\/p>\n

5g Fiber<\/p>\n

8g Protein<\/p>\n

Oven Roasted Chicken<\/strong><\/p>\n

320 Calories<\/p>\n

5g Total Fat<\/p>\n

1g Saturated Fat<\/p>\n

610mg Sodium<\/p>\n

5g Fiber<\/p>\n

23g Protein<\/p>\n

 <\/p>\n

Next we\u2019ll take a look at two of the options to stay away from. Also remember that these numbers are only for a 6\u201d sub. These subs are on 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers (does not include cheese):<\/p>\n

Spicy Italian<\/strong><\/p>\n

480 Calories<\/p>\n

24g Total Fat<\/p>\n

9g Saturated Fat<\/p>\n

1490mg Sodium<\/p>\n

5g Fiber<\/p>\n

20g Protein<\/p>\n

Big Philly Cheesesteak<\/strong><\/p>\n

500 Calories<\/p>\n

17g Total Fat<\/p>\n

9g Saturated Fat<\/p>\n

1280mg Sodium<\/p>\n

6g Fiber<\/p>\n

38g Protein<\/p>\n

 <\/p>\n

The best and worst choices for bread are:<\/strong><\/p>\n

Best:<\/strong><\/p>\n

9-Grain Wheat<\/b><\/p>\n

210 Calories<\/p>\n

2g Total Fat<\/p>\n

0.5g Saturated Fat<\/p>\n

280mg Sodium<\/p>\n

4g Fiber<\/p>\n

8g Protein<\/p>\n

Worst:<\/strong><\/p>\n

Roasted Garlic<\/b><\/p>\n

230 Calories<\/p>\n

2.5g Total Fat<\/p>\n

0.5 Saturated Fat<\/p>\n

1240mg Sodium<\/p>\n

2g Fiber<\/p>\n

9g Protein<\/p>\n

 <\/p>\n

The best and worse choices for cheese:<\/strong><\/p>\n

Best:<\/p>\n

Swiss<\/strong><\/p>\n

50 Calories<\/p>\n

4.5g Total Fat<\/p>\n

2.5g Saturated Fat<\/p>\n

30mg Sodium<\/p>\n

0g Fiber<\/p>\n

2g Protein<\/p>\n

 <\/p>\n

Worst:<\/p>\n

Processed American cheese<\/strong><\/p>\n

40 Calories<\/p>\n

3.5g Total Fat<\/p>\n

2g Saturated Fat<\/p>\n

200mg Sodium<\/p>\n

0g Fiber<\/p>\n

2g Protein<\/p>\n

And last but not least we have condiments. This is a tricky one because the best condiment is no condiment. I\u2019ve seen plenty of times when someone ahead of me has a very promisingly, healthy looking sub and steps up to the last station and says \u201ca bunch of mayo\u201d. There is more fat in a single serving of mayo than in a lot of subs! So be careful when it comes to this.<\/p>\n

Best:<\/p>\n

Vinegar (1tsp)<\/strong><\/p>\n

Vinegar has no nutritional values and helps the taste of subs by making it not so dry.<\/p>\n

Yellow or Brown Mustard (2tsp)<\/strong><\/p>\n

5 Calories<\/p>\n

0g Total Fat<\/p>\n

0g Saturated Fat<\/p>\n

115mg Sodium<\/p>\n

0g Fiber<\/p>\n

0g Protein<\/p>\n

 <\/p>\n

Worst:<\/p>\n

Mayonnaise (1tsp) <\/strong><\/p>\n

110 Calories<\/p>\n

12g Total Fat<\/p>\n

2g Saturated Fat<\/p>\n

80mg Sodium<\/p>\n

0g Fiber<\/p>\n

0g Protein<\/p>\n

Chipotle Southwest:<\/strong><\/p>\n

100 Calories<\/p>\n

10g Total Fat<\/p>\n

1.5g Saturated Fat<\/p>\n

220mg Sodium<\/p>\n

0g Fiber<\/p>\n

0g Protein<\/p>\n

Well to recap, in order to want to eat at Subway and be healthy about it, you have to restrict your options to certain choices.<\/p>\n

Watch the sodium intake. <\/strong>There is a large amount of sodium found in a lot of restaurants like Subway, so remember to keep that in mind in order to keep a balanced diet.<\/p>\n

<\/b>Condiments:<\/strong> the biggest danger of all. Make sure to really know how many calories and grams of fat each one has before making your next visit to Subway.<\/p>\n

Skip the soda and get a free cup of water.<\/strong> There are empty calories and sugar in soda that can be easily avoid for free! Actually you will save money by saving your health.<\/p>\n

Skip the chips and get a bag of apples.<\/strong> After all, an apple a day keeps the doctor away.<\/p>\n

Hopefully this can be as eye opening to you as it was to me about the choices you make at places like Subway<\/p>\n

If you are interested in seeing the nutrition facts on your favorite subs or other choices at Subway<\/a>, you can find all of that information here<\/a>.
\n<\/a><\/p>\n

Yesterday you said tomorrow.<\/p>\n

-Eric Hess<\/p>\n","protected":false},"excerpt":{"rendered":"

Something that I have always struggled with is eating a healthy lunch. Mostly because I am always on the go and finding time to make a healthy lunch to bring to work or class can be very time consuming. And trying to find somewhere quick …<\/a><\/p>\n","protected":false},"author":2522,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[26420,43770,43776,43777],"tags":[55499,759,55605,73268,73269,72340],"class_list":["post-569","post","type-post","status-publish","format-standard","hentry","category-nutrition","category-uww-campus","category-warhawk-fitness-2","category-williams-center-weight-roomuniversity-fitness-center","tag-eric-hess","tag-food","tag-healthy","tag-right-choice","tag-subway","tag-weight-loss"],"_links":{"self":[{"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/posts\/569","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/users\/2522"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/comments?post=569"}],"version-history":[{"count":3,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/posts\/569\/revisions"}],"predecessor-version":[{"id":573,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/posts\/569\/revisions\/573"}],"wp:attachment":[{"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/media?parent=569"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/categories?post=569"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.uww.edu\/warhawkfitness\/wp-json\/wp\/v2\/tags?post=569"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}