Healthy fast food: Sub sandwich chains

Healthy fast food: Sub sandwich chains

We’ve all seen the ads – eat at Subway and lose weight! Easier said than done... an October 2007 Journal of Consumer Research study found that people tend to eat 350 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.

It is easier to eat healthfully at a deli or sub shop than it is at most fast food establishments, but you need to use some common sense.

Subs, Sandwich and Deli Choices

Healthy choices Six-inch sub Lean meat (roast beef, chicken breast, lean ham) or veggies One or two slices of lower-fat cheese (Swiss or mozzarella) Adding low-fat dressing or mustard instead of mayo Adding extra veggie toppings Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced

Unhealthy choices Foot-long sub High-fat meat such as ham, tuna salad, bacon, meatballs, or steak The “normal” amount of higher-fat (Cheddar, American) cheese Adding mayo and special sauces Keeping the sub “as is” with all toppings Choosing white bread or “wraps” which are often higher in fat than normal bread