Healthy fast food: Sub sandwich chains

Healthy fast food: Sub sandwich chains

Americans love all types of sandwiches: hot, cold, wrapped, foot long. Usually eaten with a salad instead of fries. The ads promote the health benefits of sandwich shops. Easier said than done... studies have found that many people tend to eat more calories per meal at a sub shop than at McDonalds. This may be because people feel so virtuous eating “healthy” like the ads promise, that they reward themselves with chips, sodas, or extra condiments.

You can make healthier choices at a deli or sub shop but you need to use some common sense.

Subs, Sandwich and Deli Choices

Less healthy choices

1. Foot-long sub
2. High-fat meat such as ham, tuna salad, bacon, meatballs, or steak
3. The “normal” amount of higher-fat (cheddar, American) cheese
4. Adding mayo and special sauces
5. Keeping the sub “as is” with all toppings

Choosing white bread or “wraps” which are often higher in fat than normal bread


Healthier choices

1. Six-inch sub
2. Lean meat (roast beef, chicken breast, lean ham) or veggies
3. One or two slices of lower-fat cheese (Swiss or mozzarella)
4. Adding low-fat dressing or mustard instead of mayo
5. Adding extra veggie toppings

Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced

For a healthier fast food option at a sub sandwich restaurant try:

Subway 6" Roast Beef Sub (on whole wheat bread with veggies, no mayo):  290 calories, 5g fat (2g saturated fat)

 http://www.helpguide.org/life/fast_food_nutrition.htm