The Ultimate Guide to Subway Nutrition: Making Healthy Choices
If you’re someone looking to eat healthy while still enjoying a delicious meal, then Subway is the perfect choice for you. Subway offers a wide variety of tasty sandwiches, salads, and sides that can satisfy your cravings without compromising on your health goals. But with so many options available, it can be tough to decide what to order. In this ultimate guide to Subway Nutrition, we’ll help you navigate through the menu and make healthier choices that align with your nutritional needs.
Know Your Numbers
Before ordering, it is important to understand your daily nutritional requirements. As a general guideline, the United States Department of Agriculture (USDA) recommends a daily intake of 2,000 calories for a healthy individual. However, this may vary depending on your age, sex, weight, height, and physical activity level. The USDA also advises that 45-65% of your daily calories should come from carbohydrates, 10-30% from protein, and 20-35% from fats. Keeping these numbers in mind, you can make informed decisions about your food choices at Subway.
Bread Choice Matters
Choosing the right bread can make a significant difference in the number of calories and nutrients you consume. Subway offers a range of bread options, but some are more nutritious than others. For example, the 9-Grain Wheat Bread contains more whole grains than other bread options, which means more fiber, vitamins, and minerals. Alternatively, the Italian Herb & Cheese Bread may have a richer taste, but it contains more calories, sodium, and saturated fat. Therefore, if you’re conscious about your calorie intake, the 9-Grain Wheat Bread is the better choice.
Protein Power Up
Protein is an essential nutrient that helps build muscle and maintain a healthy metabolism. At Subway, you can choose from a variety of proteins such as Turkey Breast, Roast Beef, Steak, and Chicken. However, some varieties may contain more sodium and fat than others. For example, the Chicken Teriyaki may seem like a healthier option, but it contains more sugar and sodium than other protein options. The Oven Roasted Chicken, on the other hand, is a leaner choice with lower fat and sodium content.
Fresh Veggie Boost
Adding vegetables to your sandwich or salad is an excellent way to increase your nutrient intake, fiber, and volume. Subway has a vast selection of vegetables such as Lettuce, Spinach, Tomatoes, Cucumbers, and Peppers. But, it is important to note that some vegetables are more nutritious than others. For instance, Spinach contains more vitamins and minerals than Lettuce. Also, adding more vegetables to your sandwich or salad can increase its overall volume and make you feel fuller, preventing overeating.
Sauces and Dressings
Sauces and dressings can add flavor and moisture to your sandwich or salad, but they can also be high in calories, sodium, and sugar. Subway offers several sauce and dressing options such as Honey Mustard, Ranch, and Sweet Onion. However, some choices may have more sugar than others. For example, the Sweet Onion Sauce contains 20 grams of sugar per serving, which is equivalent to 5 teaspoons of sugar. Therefore, choosing a lighter option like Mustard or Vinegar can help reduce your sugar and calorie intake.
Conclusion
Eating at Subway can be a healthy and enjoyable experience, especially if you make informed choices about what you order. By following these tips and keeping your nutritional needs in mind, you can enjoy your favorite Subway meal without compromising on your health goals. Remember to choose whole-grain bread, lean protein, fresh vegetables, and lighter sauces, and dressings to achieve the perfect balance of taste and nutrition.
