I like Subway and I think they offer some great options when you need to eat out for convenience. It may be considered fast food, but I don’t put it in the same category as McDonald’s or Burger King. However, you can’t just walk into Subway and order anything off the menu if you want to eat healthy (no matter what Jared wants you to think). Here are some quick facts from the Subway menu to help you make wise decisions the next time you are there. (Official Subway nutrition facts)

17 Tips to Cut Calories at Subway

1. The nutrition values for the sandwiches on the ‘6 grams of fat or less‘ menu do not include cheese or condiments. Be aware of the calories and fat cheese and condiments will add to these values.
2. Ordering double meat on the ‘6 grams of fat or less menu‘ will help you to feel a lot more full without adding lots of extra calories and carbohydrates.
3. It’s true that you can eat relatively healthy at Subway if you are careful, but any time you eat deli meat you are consuming large amounts of sodium- about half of the recommended daily intake from just a 6 inch sandwich.
4. The Veggie Delite is the healthiest choice on the menu (of course it has no meat).
5. My favorite Subway sandwich (a 12 inch Spicy Italian) contains well over 1,000 calories.
6. If you want mayonnaise, order light mayonnaise -light mayonnaise saves you 60 calories and 7 grams of fat per serving.
7. Mustard and vinegar are your best condiment choices, with about 5 calories for 2 tbsp of mustard, and 0 calories per serving of vinegar.
8. Regular mayonnaise and ranch dressing are the worst condiment choices- Ranch has 120 calories, 13 g of fat, 210 mg sodium per serving and mayonnaise has 110 calories, 12 g fat, 80 mg sodium per serving.
9. The lowest calorie cheese is American, with 40 calories per 2 ‘triangles’.
10. The highest calorie cheese is Cheddar, with 60 calories per 2 ‘triangles’.
11. Do you know the serving size of condiments the sandwich artist is putting on your sandwich? Someone getting generous with mayonnaise could cost you a lot of calories.
12. The lowest calorie bread is regular wheat or white at 200 calories per 6 inch serving.
13. The highest calorie breads are Honey Oat and Italian Herb & Cheese at 250 calories per 6 inch serving.
14. The lowest calorie sandwiches from the ‘6 grams of fat or less menu‘ are the 6 inch Veggie Delite at 230 calories and the 6 inch Turkey Breast at 280 calories *does not include cheese or condiments.
15. The highest calorie sandwich from the ‘6 grams of fat or less menu‘ is the 6 inch Sweet Onion Chicken Teriyaki at 370 calories *does not include cheese or condiments.
16. The lowest calorie sandwich from the regular sandwich menu is the 6 inch Subway Melt at 380 calories *includes cheese, no condiments.
17. The highest calorie sandwich from the regular sandwich menu is the 6 inch Chicken and Bacon Ranch at 580 calories *includes cheese, no condiments.

By Eden, Wed 28 Nov 2007, Comments Categories: Fat, Food