Subway's best menu picks, by a nutritionist (health)
So what's so special about Subway, you might ask? After all, a sandwich is a sandwich -- right? Well, yes and no.
Yes, you can choose from pre-designed sandwiches at the chain, including the typical turkey, ham and roast beef varieties. But what we really like about the sub stop is that any menu item can be customized to meet your diet preferences: breads, meats and cheeses, veggies and dressings. You can think of it as one big sandwich buffet -- that is, without having to worry about portion control.
Here's more food for thought: If you think of Subway solely as a sandwich chain, you might be surprised to learn that from the time the first store opened in 1965, salads have been on the menu. We're not talking about new culinary creations but simple adaptations. For example, a sub can quickly morph into a salad if you ask for the sandwich to be prepared as a salad. The ingredients are pretty much the same (except for the bread), just in different proportions (i.e. more veggies, including spinach, and olives). Chopped salads were introduced in 2012.
The same rule applies to breakfast:. If you want the egg whites and cheese from an egg and cheese breakfast sandwich to sit on top of a bed of leafy greens, all you have to do is ask your sandwich artist.
Also worth mentioning: More than 80% of Subway restaurants offer soup, though varieties can differ according to location.
Most of our sandwich picks come from Subway's Fresh Fit menu, which includes sandwiches that are low in saturated fat, are sensible in calories and have less sodium than some of the other sandwiches.
When it comes to breads, the chain's nine-grain wheat bread and multigrain flatbread are richest in whole grains and fiber. The standard build for all sandwiches and salads contains five fresh veggies -- lettuce, tomato, cucumbers, peppers and onions -- but you are welcome to add or subtract toppings as you wish.
Sandwich condiments such as light mayonnaise and mustard add flavor but will contribute small amounts of sodium.
Though most vegetables will not make a dent in your daily sodium budget, pickles do contribute 115 milligrams. Cheese contributes sodium, too: American cheese has the most, at 200 milligrams per serving.
Salad dressings and sauces deliver more sodium than most condiments, but the oil and vinegar dressing is sodium-free.
To limit added sugars, pair your salad or sub with water or unsweetened tea instead of sugar-sweetened beverages.
Below are, by my estimation, the best Subway options if you're focused on healthy choices within the limits of the menu. We break it down by our picks for kids, athletes, drivers, vegetarians and vegans, as well as low-calorie, low-sugar, low-salt, gluten-free and low-carb options. (Note: All sandwiches are 6 inches long, unless otherwise noted.)
No comments