How To: Eat Healthy at Subway

by | Apr 22, 2019 | Last updated Feb 15, 2022

Author: Brittany Winfrey

Fast food gets a bad reputation.  WIth many chains coming in super sizes and loaded with fat and sodium, making healthy choices can seem almost impossible. Subway tries to change this with their “Eat Fresh” motto.  At Subway, there are no greasy fries, tempting ice cream or fatty hamburgers in sight. However, not everything on the Subway menu is waistline-friendly or good for your health.  Just like with anything, moderation is key. It is possible to eat well and still eat fast food occasionally.  Here are some tips on how to do just this at the most popular sandwich chain in America:

Load up on veggies

Fill up on vegetables like lettuce, spinach, tomatoes, cucumbers, peppers and onions and limit processed meats.  The more veggies your add to your sub, the more fiber you get, leaving full on “green” foods!

Use the Fresh Fit menu

 If you don’t have time to customize a sandwich online, visit the Fresh Fit menu and choose one the menu items listed. Many of them provide around 300 calories along with protein and fiber to help you feel fuller longer throughout the day. And if you order the sandwich as recommended you’ll get 2 of your daily servings of veggies.

“Scoop it”

One trick that not many people know about is you is you can ask the friendly sandwich artist to “scoop it”. This means they will remove excess bread from the inside of the sandwich before building it. It’s a simple way to still have your bread but to moderate the calories and carbs that come with it!

Take advantage of the toppings

Condiments are a great way to add flavor to any food. However, the wrong sauce can pack a surprising amount of bad stuff in a couple squirts.  Add flavor to your sandwich with low-calorie toppings. Add banana peppers, extra cucumbers, green peppers, jalapeno, pickles, olives or spinach for five extra calories or less. Skip the mayonnaise (110 calories), ranch dressing (110 calories) and Chipotle Southwest Sauce (100 calories).

Or make it a salad

All of your favorite subs are available as salads too — making them a more veggie-packed and lower-carb option. Some great low-calorie, high-protein options include: rotisserie chicken, turkey, or black forest ham topped with either the Subway vinaigrette or honey mustard dressing. Add apple slices to your salad for a sweet crunchy snack or order a side of black bean soup for hefty dose of filling fiber!

Looking for more tips to eat well on the go?
Sign up for your trial today and lose weight for good!