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Subways' healthiest subs



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JUNAKA
Posts: 389
2/4/11 10:26 P

I eat there sometimes but not too often. I usually get chicken with tons of veggies. I rather make my own at home.



CYPHER7
SparkPoints: (29,636)
Fitness Minutes: (61,255)
Posts: 500
2/4/11 10:19 P

Veggie, turkey or roast beef on 9-grain. I think the options and nutrition info vary by country, so be sure the check their website.

All the meat seems to be high in sodium. The roast beef wasn't that much worse than the turkey in terms of calories.

I just get regular mustard. But I do get the orange, natural-looking cheddar cheese.



TOADJODE
SparkPoints: (6,188)
Fitness Minutes: (3,237)
Posts: 273
2/4/11 2:29 P

I try not to eat much deli meat because it's loaded with crap we shouldn't be eating often....so if I'm REALLY in the mood for a deli sandwich, I'm going to get the most flavorful one and have it as my indulgent food on a cheat day, and it DEFINITELY won't be coming from Subway.

(Though I do love their Harvest Oat bread!)



PRETTYLILHEFFER
Posts: 1,752
2/4/11 2:25 P

6 inch wheat turkey, skip the cheese. I think there's tastes bad. Then I load up on the olives, spinach, lettuce, peppers, and tomatoes. (HATE cucumbers and onions). Somtimes if I feel bold, I will make them sprinkle parm cheese on it.

I ask for mayo packets, then I can put my own on, and not smother it in mayo. A dab will definitely do ya!



SILVEROPERA1
Posts: 255
2/4/11 1:59 P

I would love to get spinach on my subs, but the subway that I go to does not offer it. Lately I have been ordering a chicken breast salad. This cuts out a lot of the sodium. Then I add apple slices or yogurt. The only thing I really miss in this meal is carbs.



PATTYOGREEN77
SparkPoints: (0)
Fitness Minutes: (0)
Posts: 6
2/4/11 1:21 P

I usually order the 6" Turkey on Omega 9 wheat bread with spinach/lettuce/tomato/oil & vinager. I love it and keeps me satisfied longer then most other subs. My only beef is they don't put enough turkey on the sub.



PRESBESS
SparkPoints: (53,455)
Fitness Minutes: (30,953)
Posts: 3,043
2/4/11 1:13 P

I eat at Subway all of the time. Tuna is okay, it's the gunks of mayo that makes it fattening. Also, be careful because I believe the multi-grain bread has a few more calories than wheat. Another thing... I would really consider getting spinach instead of lettuce. Spinach has great nutritional value whereas iceberg lettuce doesn't.

Edited by: PRESBESS at: 2/4/2011 (13:14)


CHOCOCOYOTE
SparkPoints: (0)
Fitness Minutes: (44)
Posts: 1,197
2/4/11 12:34 P

TUNA!!! (NOT).

Sadly, i juts found out a month ago that what I thought was healthy (tuna) was one of the worst. So thanks for this thread, it's given me some ideas of what i can eat there.



SHADOWMOM
Posts: 564
2/4/11 12:29 P

My standard fare there is the oven roasted chicken breast, with spinach, lettuce, tomato, cucumber, green pepper, onion, and mustard on wheat. Sometimes I get the pepper jack cheese as I have trouble getting enough calcium.



CPSEAGER
SparkPoints: (0)
Fitness Minutes: (465)
Posts: 156
2/4/11 12:00 P

I love turkey on honey oat with extra jalapeņos
emoticon



THERESACHANGED
SparkPoints: (37,459)
Fitness Minutes: (67,389)
Posts: 1,330
2/4/11 12:00 P

I eat there at least once a week and get my usual - turkey on 6 inch whole wheat bread w/ jalapeno cheese, lettuce, tomato, onions, bell peppers, red wine vinegar & oregano. (320 calories) I get the light lays chips (75 calories) and a diet coke (0 calories). Yummy.



JUSTDANCE311
SparkPoints: (0)
Fitness Minutes: (2,248)
Posts: 136
2/4/11 11:47 A

I usually get turkey or the sweet onion chicken. I load up on veggies and get the sweet onion sauce or just mustard. This is all on a 6 inch wheat bun. I'm not big on flatbreads because they taste weird to me.



JMVLOST45
SparkPoints: (7,892)
Fitness Minutes: (4,500)
Posts: 266
2/4/11 10:55 A

I get a 6" whole wheat roll loaded with every veggie they have in the case topped off with sweet onion sauce. I love it and i usually get a side of baked chips!



JULIEBRU18
Posts: 79
2/4/11 10:45 A

Turkey and Ham on 9 grain honey oat with lots of veggies w/ honey mustard and vinegar! Going to be my lunch today.



RACHELRUNS26
Posts: 85
2/4/11 8:48 A

My standard there is turkey on wheat with no cheese, and lots of veggies. At the minimum I get lettuce, tomatoes, bell peppers, and lots of banana peppers. The only condiment I use is sweet onion sauce. Yummy!

We are actually eating Subway tonight because we'll be with my in-laws and they know we're trying to eat healthy.



KALORIE-KILLAH
SparkPoints: (20,313)
Fitness Minutes: (19,921)
Posts: 5,261
2/4/11 7:56 A

What I always get at subway is...

6" flatbread
chicken breast
lots of lettuce
cucumber
jalapeno peppers
spicy brown mustard

It comes to around 300 Calories and as little sodium as I've been able to come up with at Subway. Most of the sodium comes from the bread, meat, and cheeses which is why I get the flatbread, chicken (it has the least sodium) and omit the cheese.



DASHINGJIMMY
SparkPoints: (20,325)
Fitness Minutes: (12,959)
Posts: 171
2/4/11 4:29 A

I always go for turkey breast and ham for extra protein, no cheese, toasted, all the veggies that can fit and a splish of honey mustard. Mmm...really, honey mustard on any sub is just sooo good.

For people worried about nitrites- stop being ridiculous! Like everything we eat, they're only dangerous in large concentrations and there's laws and strict regulations in every (hopefully!) country to ensure that our food is safe. Besides, they also occur naturally in a lot of food and I don't see anyone raving about lettuce being harmful.

Edited by: DASHINGJIMMY at: 2/4/2011 (04:30)


ROSA2K11
SparkPoints: (8,845)
Fitness Minutes: (21,710)
Posts: 318
2/4/11 2:31 A

One thing to watch for is that the flatbread has almost as many calories - and in some cases, more! - calories than the loaves. You may want to be aware of this when you order.



DARKFLAME2009
SparkPoints: (8,466)
Fitness Minutes: (8,297)
Posts: 1,625
2/3/11 10:17 P

all the protein ones has nitrites in it...i won't eat there anymore....except if i get the veggie delite...

people need to think about what;s IN their food, not the protein, fat, carbs, and cals.....processed foods are REALLY bad for you...

sure the turkey at subway is low in fat, but it's FULL of nitrates (bad for brain function and development)

which is worse? fat or a processed meat?



PINKPANTHER444
Posts: 658
2/3/11 8:37 P

I can never understand why anyone would get the Veggie Delight. It has no protein or fat so you are just asking to be hungry again within the next hour. Why not spend a few extra calories on some lean turkey or ham and feel satiated?



JIVALGIRL
SparkPoints: (12,467)
Fitness Minutes: (23,852)
Posts: 251
2/3/11 8:35 P

Turkey would be more filling than the veggie, I'd think. I went there the other day and had turkey on the flatbread. It was good. I got cheese because I like it, but no mayo and loaded up on the veggies.



THISYEARSMODEL
Posts: 3,292
2/3/11 8:25 P

My standard Subway order: turkey (no cheese) on multigrain, with cucumbers, green bell peppers, lettuce, tomato, sometimes onion, light on the mustard, no mayo, no vinaigrette. If I'm eating it at home, I apply 1/2 teaspoon mayo on the bottom half only (your tastebuds will think you used more this way). Edited to add: If I haven't had enough protein that day, I add avocado. Yes, their calorie count is huge, but it's major nutrition per calorie.

Edited by: THISYEARSMODEL at: 2/3/2011 (20:44)


RUNNINGFOXLI
SparkPoints: (6,351)
Fitness Minutes: (6,848)
Posts: 71
2/3/11 6:59 P

The veggie delite is my favorite--just don't get cheese. As far as dressings go, the sweet onion is supposedly low-fat (and I love it), but if you want to get strict, why not just try a little vinegar and oregano? Subway also offers flatbreads now, which is a little better than their traditional breads. You can even ask for a salad!



HARDROCKER1
SparkPoints: (2,070)
Fitness Minutes: (1,140)
Posts: 351
2/3/11 6:15 P

I did a search for this here and didn't find any results, so if someone here has posted about this before, sorry in advance!

My SIL wants us to go out to eat this weekend and suggested Subway. I was like, yes! I know I can eat something good there. I went to their website and looked up the nutritional values of each sub. It seems like the way to go is the turkey or veggie delight. They both sound really good and tasty.

I have had the turkey one, but would like to try the veggie one. What dressing/condiment tastes best for the veggie one? 2 people have suggested the vinigraette (sp?) and the light ranch. Who has had this and which dressing did you like the best?

Blessings, Michelle



 
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