Thanks largely to Subway’s media marketing campaign, sub sandwiches usually come to thoughts whenever you consider “wholesome” quick meals. And whereas it’s true that you’ll find comparatively wholesome selections on the prime sandwich chains, their menus will not be with out their pitfalls. Whereas sandwich store advertisements promote their well being advantages, research have discovered that many individuals eat extra energy per meal at a sub store than at McDonald’s.
This can be as a result of individuals really feel so virtuous consuming “wholesome” because the adverts counsel, they reward themselves with chips, sodas, or additional condiments that may flip a wholesome meal into an unhealthy one. You can also make more healthy decisions at a deli or sub store however you must use some frequent sense.
This can be as a result of individuals really feel so virtuous consuming “wholesome” because the adverts counsel, they reward themselves with chips, sodas, or additional condiments that may flip a wholesome meal into an unhealthy one. You can also make more healthy decisions at a deli or sub store however you must use some frequent sense.
Ideas for making smarter decisions at sandwich quick meals joints:
- Go for the smaller sized subs. Ordering a 6-inch sub over the footlong can prevent between 500-seven hundred energy.
- Select complete-grain buns or bread as a substitute of white bread, French rolls, or cheese breads.
- Go straightforward on the mayonnaise and condiments. It can save you much more energy by asking for the condiments on the aspect.
- Costume your sandwich with mustard, olive oil, or vinegar as a substitute of mayonnaise and calorie-heavy particular sauces.
- Go gentle on the cheese, or higher but, skip it altogether.
- Eat half the sandwich at lunch and save the opposite half for later.
- Load up on veggies, reminiscent of tomato, lettuce, pickles, onions, inexperienced and crimson peppers, and olives.
- Skip the chips. Get one thing more healthy on the aspect, equivalent to an apple, a small aspect salad, or a yogurt.
| More healthy quick meals sandwich choices | |
| INSTEAD OF… | TRY… |
| Foot-lengthy sub | Six-inch sub |
| Processed meat resembling ham, bacon, salami, or meatballs | More healthy cuts of meat (roast beef, hen breast) tuna, or veggies |
| Processed (American) cheese | Avocado |
| Retaining the sub “as is” with all toppings | Subbing out cheese and processed meat for additional veggie toppings |
| Selecting white bread or “wraps” which are sometimes increased in fats than regular bread | Selecting entire-grain bread or taking the highest slice off your sub and consuming it open-confronted |
Greatest sandwich decisions at prime chains
- Arby’s Roast Turkey and Swiss Wrap: 520 energy, 27 grams fats, 1,640 mg sodium, 6 grams sugar.
- Au Bon Ache Chipotle Turkey & Avocado Sandwich (Half): 350 energy, , four grams fats, 480 mg sodium, 2 grams sugar.
- Cosi Hummus & Veggie Sandwich: 397 energy, 7 grams fats, 532 mg sodium (sugar not specified)
- Jason’s Deli Turkey Wrap: 390 energy, 17 grams fats, 1080 mg sodium, 5 grams sugar
- Jimmy John’s Turkey Tom (simple on the mayo): 430 energy, eleven.5 g fats, 1085 mg sodium, (sugar unspecified)
- Panera Bread Asiago Steak (half sandwich): 405 energy, 19 grams fats, 680 mg sodium, 2 grams sugar
- Quizno’s Sonoma Turkey Sammie: 280 energy, 14g fats, 4g saturated fats, 30mg ldl cholesterol, 740mg sodium
- Starbucks Roasted Vegetable Panini: 350 energy, 12 grams of fats, 770 milligrams sodium (plus four g of fiber and thirteen g of protein), three grams sugar
- Subway 6-Inch Roast Beef Sandwich on 9-Grain Wheat: 310 energy, 5g fats (1.5g saturated fats), 24g protein, 700mg sodium, 5 grams sugar OR Subway Veggie Delite: 230 energy, three grams fats, 310 mg sodium, four grams sugar
- Togo’s Farmer’s Market Wrap with Balsamic French dressing: 440 energy, 3g sat fats, 14g complete fats, 980mg sodium, 72g carbs, 9g fiber, 8g sugar, 12g protein
Worst sandwich selections at prime chains
- Arby’s Roast Turkey Ranch & Bacon Market Contemporary Sandwich: 800 energy, 35 grams fats (9 grams saturated fats), 2,250 mg sodium, sixteen grams sugar
- Au Bon Ache Newport Turkey Sandwich (Entire): 790 energy, 34 grams fats, 1,650 mg sodium, 23g sugar Blimpie massive Meatball Parmigiana: 1,a hundred and twenty energy, fifty eight g fats, 26 g saturated fats, and three,640 mg sodium
- Cosi Steak T.B.M. Sandwich: 829 energy, fifty five grams fats, 453 mg sodium OR Cosi Tuna Soften: 874 cal, 40g fats, 1,154mg sodium (sugar not specified)
- Jason’s Deli Banh-Mi sandwich: 690 energy, 22 grams of fats, 880mg sodium, 35 grams sugar
- Jimmy John’s J.J. Gargantuan: 1104 energy, fifty five grams of fats, 3414mg sodium (sugar unspecified)
- Panera Italian Combo Sandwich (entire): a thousand energy, forty one grams fats (sixteen grams saturated fats), 2,one hundred forty mg of sodium, eight grams sugar
- Quizno’s Basic Italian: 1370 energy, 86 grams fats, 4490 mg sodium, 18 grams sugar OR Quizno’s massive Italian Meatball Sub: 1,530 energy, eighty one grams fats (28 grams saturated fats), three,580 mg sodium, sixteen grams sugar
- Subway Footlong Meatball Marinara: 960 energy, 36 g fats (14 grams saturated fats), 1840 mg sodium, 24 grams sugar
- Togo’s Smokehouse BBQ Pulled Pork (Massive): 1170 energy, 37 grams fats (eleven grams saturated fats, zero.5 grams trans fats), 3390 mg sodium, sixty six grams sugar