Order This, Not That: Subway by Dana Angelo White in Dining Out, January 26, 2009
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When it comes to fast food, sandwiches seem like a smart choice, and in many cases, they are. There are still some menu items that might surprise you. So when dining at Subway, the king of quick sandwiches, we suggest…
ORDER: The Fresh Fit options
The subs on the Fresh Fit menu contain less than 375 calories (without cheese or mayonnaise). Go for ones with less sodium such as the Veggie Delite, Oven Roasted Chicken Breast or Roast Beef. Load up on fresh vegetables for toppings (to boost your nutrients), and get a six-inch sandwich on wheat bread. Avoid the wraps — they have more calories and sodium. For condiments, try mustard or a small amount of oil and vinegar. Ditch mayo and other creamy sauces and dressings. Complete the meal with a small bag of baked chips or pretzels and a calorie-free drink.
NOT: A tuna sub, footlongs or the extra soup and cookies
A six-inch tuna sub has 530 calories, 31 grams of fat and 7 grams of saturated fat thanks to all the mayonnaise. A footlong ham sub has almost 600 calories and more than a day’s worth of sodium. Extras like soups and cookies will add hundreds of calories to your meal, so stick to the sandwiches.
Check out the Subway menu’s full nutrition information.