Is Subway Food Healthy? Absolutely! FOODS.EDU.VN helps you navigate the Subway menu, revealing nutritious choices and smart swaps for a balanced meal. By understanding the nutritional content and making informed decisions, you can enjoy a satisfying and healthy Subway experience.
Craving a customizable, convenient meal but unsure about Subway’s health factor? This article dives deep into the nutritional aspects of Subway’s offerings, empowering you to make informed choices. We’ll explore healthy options, items to limit, and practical tips for building a nutritious Subway meal. Discover how to enjoy Subway while prioritizing your well-being with FOODS.EDU.VN, your trusted guide to balanced eating and healthy lifestyles. Let’s look at sandwich nutrition and menu analysis.
1. Understanding the Nutritional Landscape of Subway
Subway, known for its customizable sandwiches, offers a wide array of choices, making it essential to understand the nutritional implications of your selections. The healthiness of a Subway meal hinges on informed choices, encompassing everything from bread and protein to toppings and condiments. By examining the nutritional composition of each component, you can create a meal that aligns with your dietary goals.
1.1. How Can I Analyze Bread Choices?
Selecting the right bread is crucial in determining the overall healthfulness of your Subway sandwich.
| Bread Type | Calories (6-inch) | Fiber (g) | Notable Nutrients |
|---|---|---|---|
| 9-Grain Wheat | 180 | 5 | Good source of fiber, complex carbohydrates |
| Multigrain Flatbread | 220 | 3 | Versatile, slightly higher in calories |
| Artisan Italian | 200 | 1 | Lower in fiber, primarily refined carbohydrates |
| Sourdough | 210 | 2 | Tangy flavor, moderate calorie content |
Opting for whole grain options like 9-Grain Wheat provides more fiber and complex carbohydrates, contributing to sustained energy levels and digestive health. In contrast, refined grain breads like Artisan Italian are lower in fiber and may lead to quicker blood sugar spikes. According to a study published in the “Journal of the American College of Nutrition,” diets rich in whole grains are associated with a reduced risk of heart disease and type 2 diabetes.
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1.2. What Protein Options Should I Focus On?
The protein source significantly impacts the nutritional value of your Subway meal.
| Protein Choice | Calories (6-inch) | Fat (g) | Notable Benefits |
|---|---|---|---|
| Rotisserie-Style Chicken | 140 | 2.5 | Lean protein, lower in fat, good source of amino acids |
| Turkey Breast | 130 | 1.5 | Very lean, low in saturated fat, high in protein |
| Black Forest Ham | 180 | 6 | Higher in sodium, moderate fat content |
| Veggie Patty | 240 | 12 | Plant-based option, good source of fiber and protein |
Lean proteins like Rotisserie-Style Chicken and Turkey Breast are excellent choices for building a healthy Subway sandwich. These options are lower in fat and provide essential amino acids necessary for muscle repair and overall health. Processed meats such as Black Forest Ham tend to be higher in sodium and may contain additives. The vegetable patty is a great source of plant-based protein for vegetarian and vegan diets. Research from Harvard T.H. Chan School of Public Health suggests that increasing plant-based protein intake can reduce the risk of chronic diseases.
1.3. How Do Toppings and Condiments Impact the Healthfulness of my Order?
Toppings and condiments can either enhance or detract from the nutritional profile of your Subway meal.
| Topping/Condiment | Calories | Notable Nutrients |
|---|---|---|
| Spinach | 5 | Rich in vitamins A and C, iron, and antioxidants |
| Tomatoes | 10 | Good source of vitamin C and lycopene |
| Avocado | 50 | Healthy fats, potassium, and fiber |
| Light Mayonnaise | 50 | Lower in fat than regular mayonnaise |
| Honey Mustard | 60 | Higher in sugar, moderate calorie content |
Loading up on vegetables like spinach and tomatoes adds essential vitamins, minerals, and antioxidants to your meal. Avocado provides healthy fats and can help increase satiety. Choosing light mayonnaise over regular mayonnaise or opting for vinaigrette dressings can reduce your calorie and fat intake. Condiments like honey mustard should be used sparingly due to their higher sugar content. A study in the “Journal of Nutrition” highlights that diets rich in fruits and vegetables are associated with improved health outcomes and a reduced risk of chronic diseases.
2. Identifying Healthier Menu Options at Subway
Subway offers several menu items that are inherently healthier, providing a solid foundation for a nutritious meal. These options typically feature lean proteins, whole grains, and an abundance of vegetables.
2.1. What Are the Most Nutritious Pre-Designed Sandwiches Available?
Opting for pre-designed sandwiches that prioritize nutrition can streamline your Subway experience.
| Sandwich | Key Ingredients | Notable Benefits |
|---|---|---|
| Turkey Breast on 9-Grain Wheat | Turkey breast, lettuce, tomatoes, onions, spinach, mustard | Lean protein, whole grains, high in fiber and essential nutrients |
| Veggie Delite on Multigrain | Lettuce, tomatoes, onions, green peppers, cucumbers, spinach, olives, vinaigrette | Plant-based, low in calories, rich in vitamins and minerals |
| Rotisserie Chicken Salad | Rotisserie-style chicken, lettuce, tomatoes, cucumbers, light mayonnaise | Lean protein, lower in fat, customizable with additional vegetables |
These pre-designed sandwiches offer a balanced combination of protein, complex carbohydrates, and essential nutrients. The Turkey Breast on 9-Grain Wheat is a classic choice that provides lean protein and fiber-rich whole grains. The Veggie Delite on Multigrain is a plant-based option packed with vitamins and minerals. The Rotisserie Chicken Salad offers a lighter alternative to traditional mayonnaise-laden salads. According to the Dietary Guidelines for Americans, choosing nutrient-dense foods is essential for maintaining overall health and preventing chronic diseases.
2.2. Can I Customize My Own Sandwich?
Customizing your own sandwich allows you to tailor your meal to your specific dietary needs and preferences.
- Choose Whole Grain Bread: Opt for 9-Grain Wheat or Multigrain to increase your fiber intake.
- Select Lean Protein: Rotisserie-Style Chicken, Turkey Breast, or the Veggie Patty are excellent choices.
- Load Up on Vegetables: Add as many vegetables as possible, such as spinach, tomatoes, cucumbers, and green peppers.
- Go Easy on Condiments: Use light mayonnaise, mustard, or vinaigrette sparingly.
- Avoid High-Calorie Add-ons: Limit cheese, bacon, and creamy sauces.
By following these guidelines, you can create a customized Subway sandwich that is both nutritious and satisfying. A study published in the “American Journal of Clinical Nutrition” found that individuals who actively customize their meals tend to make healthier choices and have better diet quality.
2.3. What Are the Healthiest Sides and Extras?
Choosing the right sides and extras can complement your Subway meal and enhance its nutritional value.
| Side/Extra | Calories | Notable Benefits |
|---|---|---|
| Apple Slices | 35 | Low in calories, good source of fiber and vitamin C |
| Side Salad | 50 | Packed with vitamins and minerals, customizable with your choice of vegetables |
| Bottled Water | 0 | Essential for hydration, supports overall health |
Opting for apple slices or a side salad adds essential vitamins, minerals, and fiber to your meal. Staying hydrated by choosing bottled water over sugary drinks is also crucial for overall health. Avoiding high-calorie, nutrient-poor sides like cookies and chips can help you maintain a balanced diet. Research from the Centers for Disease Control and Prevention (CDC) emphasizes the importance of making healthy beverage choices and incorporating fruits and vegetables into your daily diet.
3. Items to Limit or Avoid at Subway
While Subway offers many healthy choices, some menu items are best consumed in moderation or avoided altogether due to their higher calorie, fat, sodium, or sugar content.
3.1. Which Meats Should I Limit?
Certain processed meats at Subway may contain higher levels of sodium, saturated fat, and additives, making them less desirable choices for a healthy diet.
| Meat Type | Calories (6-inch) | Sodium (mg) | Saturated Fat (g) |
|---|---|---|---|
| Cold Cut Combo | 320 | 1100 | 9 |
| Italian B.M.T. | 290 | 1020 | 7 |
| Spicy Italian | 480 | 1340 | 22 |
The Cold Cut Combo, Italian B.M.T., and Spicy Italian are higher in sodium and saturated fat compared to leaner options like turkey and chicken. High sodium intake can increase the risk of high blood pressure, while excessive saturated fat consumption is associated with heart disease. The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day and saturated fat to less than 6% of total daily calories.
3.2. Why Should I Be Cautious of Certain Sauces and Dressings?
Many sauces and dressings at Subway are high in calories, fat, and sugar, which can quickly turn a healthy sandwich into a less nutritious meal.
| Sauce/Dressing | Calories (per serving) | Fat (g) | Sugar (g) |
|---|---|---|---|
| Ranch Dressing | 110 | 12 | 2 |
| Chipotle Southwest | 100 | 9 | 3 |
| Sweet Onion Sauce | 40 | 0 | 9 |
Ranch Dressing and Chipotle Southwest are high in calories and fat, while Sweet Onion Sauce is loaded with sugar. These condiments can add empty calories and detract from the overall nutritional value of your meal. Opting for lighter alternatives like mustard, vinegar, or light mayonnaise can significantly reduce your calorie, fat, and sugar intake. A study published in the “Journal of the Academy of Nutrition and Dietetics” found that individuals who are mindful of their condiment choices tend to have healthier eating patterns and better weight management.
3.3. What About Sugary Drinks and High-Calorie Sides?
Sugary drinks and high-calorie sides offer little nutritional value and can contribute to weight gain and other health problems.
| Item | Calories | Sugar (g) | Notable Concerns |
|---|---|---|---|
| Soda (20 oz) | 250 | 65 | High in sugar, provides empty calories, linked to weight gain and chronic diseases |
| Cookies | 200 | 20 | High in sugar and fat, low in nutrients |
| Potato Chips | 150 | 1 | High in sodium and fat, provides little nutritional value |
Choosing water, unsweetened tea, or diet soda over regular soda can significantly reduce your sugar and calorie intake. Avoiding cookies and chips in favor of healthier sides like apple slices or a side salad can help you maintain a balanced diet. The World Health Organization (WHO) recommends limiting free sugar intake to less than 10% of total daily calories to reduce the risk of obesity and chronic diseases.
4. Practical Tips for a Healthier Subway Experience
Making informed choices and adopting mindful eating habits can transform your Subway experience into a healthy and enjoyable one.
4.1. How Can I Plan My Meal in Advance?
Planning your Subway meal in advance allows you to make thoughtful choices and avoid impulsive decisions that may compromise your dietary goals.
- Review the Menu Online: Check Subway’s website for nutritional information and plan your meal accordingly.
- Use the Subway Nutrition Calculator: Utilize Subway’s online tool to calculate the calories, fat, and other nutrients in your customized sandwich.
- Set Realistic Goals: Decide on your calorie, fat, and sodium targets before ordering.
- Write Down Your Order: Having a written order can help you stay on track and avoid last-minute temptations.
By planning ahead, you can ensure that your Subway meal aligns with your nutritional needs and preferences. A study published in the “Journal of Nutrition Education and Behavior” found that individuals who plan their meals in advance tend to have healthier diets and better weight management outcomes.
4.2. What Are Some Strategies for Ordering at the Counter?
Adopting specific strategies when ordering at the counter can help you make healthier choices and resist unhealthy temptations.
- Ask for Nutritional Information: Don’t hesitate to ask Subway employees for nutritional information or ingredient lists.
- Be Specific with Your Order: Clearly communicate your preferences, such as “light mayonnaise” or “extra vegetables.”
- Resist Upselling: Politely decline offers for extra cheese, bacon, or other high-calorie add-ons.
- Focus on Your Goals: Keep your nutritional goals in mind and make choices that support them.
By being proactive and assertive at the counter, you can ensure that your Subway order aligns with your health objectives. Research from Cornell University’s Food and Brand Lab suggests that individuals who are assertive about their dietary preferences tend to make healthier choices and have better eating habits.
4.3. How Can I Practice Mindful Eating at Subway?
Practicing mindful eating involves paying attention to your food and eating experience, which can help you make healthier choices and savor your meal.
- Slow Down: Take your time and chew your food thoroughly.
- Pay Attention to Your Body: Notice when you start to feel full and stop eating before you’re overly stuffed.
- Savor Each Bite: Appreciate the flavors, textures, and aromas of your food.
- Eliminate Distractions: Turn off your phone and focus on your meal.
By practicing mindful eating, you can enhance your enjoyment of your Subway meal and make healthier choices that support your overall well-being. A study published in the “Journal of the American Dietetic Association” found that mindful eating practices are associated with improved diet quality, better weight management, and reduced risk of overeating.
5. Debunking Common Misconceptions about Subway’s Healthiness
Several misconceptions surround the healthiness of Subway, often based on outdated information or generalizations. Addressing these myths can provide a clearer understanding of the nutritional landscape at Subway.
5.1. Is it True That All Subway Sandwiches Are Healthy?
One common misconception is that all Subway sandwiches are inherently healthy. While Subway offers many nutritious options, the healthfulness of a Subway meal depends heavily on the choices you make. High-calorie sauces, processed meats, and refined grain bread can quickly turn a seemingly healthy sandwich into a less desirable option. According to a report by the Center for Science in the Public Interest, the nutritional content of Subway sandwiches can vary widely, depending on the ingredients selected.
5.2. Can Subway Be a Good Option for Weight Loss?
Another misconception is that Subway is always a good option for weight loss. While Subway can be part of a weight loss plan, it’s essential to make informed choices and practice portion control. Opting for lean proteins, whole grains, and plenty of vegetables while limiting high-calorie sauces and sides can help you create a calorie-controlled meal. A study published in the “International Journal of Obesity” found that individuals who incorporate Subway into a balanced diet and exercise plan can achieve successful weight loss.
5.3. Are Subway’s Salads Always a Healthier Choice Than Sandwiches?
Some people believe that Subway’s salads are always a healthier choice than sandwiches. While salads can be a nutritious option, they can quickly become high in calories and fat if loaded with creamy dressings, cheese, and processed meats. Choosing a salad with lean protein, plenty of vegetables, and a light vinaigrette dressing can be a healthier alternative to a sandwich with refined grain bread and high-calorie condiments. A report by the Academy of Nutrition and Dietetics emphasizes the importance of customizing your salad with nutrient-dense ingredients to maximize its health benefits.
6. Exploring Subway’s Nutritional Information Resources
Subway provides several resources to help customers make informed choices about their meals. These tools offer detailed nutritional information and ingredient lists, empowering you to create a balanced and healthy Subway experience.
6.1. How Can I Use Subway’s Online Nutrition Calculator?
Subway’s online nutrition calculator is a valuable tool for planning your meal and understanding its nutritional content. You can use the calculator to customize your sandwich, salad, or bowl and view the calories, fat, protein, carbohydrates, and other nutrients in your meal. The calculator also allows you to explore different ingredient combinations and make adjustments to meet your dietary goals. According to Subway’s website, the nutrition calculator is updated regularly to reflect changes in menu items and ingredients.
6.2. Does Subway Offer Allergen Information?
Subway provides detailed allergen information to help customers with food allergies and sensitivities make safe choices. The allergen information is available on Subway’s website and in-store, and it lists common allergens such as gluten, dairy, soy, and nuts. You can also ask Subway employees for assistance in identifying allergen-free options. The Food Allergy Research and Education (FARE) organization recommends always checking ingredient lists and asking questions to ensure that your meal is safe for your specific allergies.
6.3. Where Can I Find Ingredient Lists for Subway’s Menu Items?
Subway provides ingredient lists for all of its menu items on its website. The ingredient lists include all of the components of each item, including bread, protein, toppings, sauces, and sides. Reviewing the ingredient lists can help you identify any ingredients that you may want to avoid due to allergies, sensitivities, or dietary preferences. The Environmental Working Group (EWG) recommends choosing foods with shorter ingredient lists and avoiding items with artificial additives and preservatives.
7. Subway’s Commitment to Health and Sustainability
Subway is increasingly focusing on health and sustainability initiatives, aiming to provide customers with more nutritious and environmentally responsible options.
7.1. What Initiatives Has Subway Implemented to Improve Nutritional Offerings?
Subway has implemented several initiatives to improve the nutritional content of its menu items. These initiatives include reducing sodium levels in its bread and processed meats, offering more whole grain options, and increasing the availability of fresh vegetables. Subway has also committed to removing artificial colors, flavors, and preservatives from its menu items. According to a press release on Subway’s website, these initiatives are part of the company’s ongoing efforts to provide customers with healthier and more transparent food options.
7.2. How Does Subway Approach Sustainable Sourcing?
Subway is committed to sourcing its ingredients sustainably, focusing on responsible agricultural practices and ethical treatment of animals. The company has implemented policies to promote sustainable seafood, reduce its environmental impact, and support local farmers. Subway also partners with organizations such as the Sustainable Restaurant Association to improve its sustainability performance. According to Subway’s sustainability report, the company is committed to reducing its carbon footprint and promoting environmentally responsible practices throughout its supply chain.
7.3. What Steps Does Subway Take to Reduce Waste?
Subway is taking steps to reduce waste in its restaurants and supply chain. These efforts include implementing recycling programs, reducing packaging materials, and donating surplus food to local charities. Subway also encourages customers to bring their own reusable bags and cups to reduce waste. According to a report by the National Restaurant Association, reducing waste is a key priority for the restaurant industry, and Subway is actively working to minimize its environmental impact.
8. The Role of Portion Control in a Healthy Subway Diet
Portion control is essential for maintaining a healthy diet, regardless of where you eat. Managing your portion sizes at Subway can help you enjoy your favorite meals without exceeding your calorie and nutrient targets.
8.1. How Can I Choose Appropriate Portion Sizes at Subway?
Choosing appropriate portion sizes at Subway involves being mindful of your hunger levels and selecting options that align with your calorie needs. Opting for a 6-inch sandwich instead of a footlong, sharing a larger meal with a friend, or saving half for later can help you manage your portion sizes. You can also ask Subway employees for assistance in selecting appropriate portions. According to the Academy of Nutrition and Dietetics, portion control is a key strategy for weight management and overall health.
8.2. What Are Some Tips for Avoiding Overeating at Subway?
Avoiding overeating at Subway involves being aware of your hunger and fullness cues and making conscious choices to limit your intake. Eating slowly, savoring each bite, and focusing on your meal can help you recognize when you’re full. Avoiding distractions such as your phone or TV while eating can also help you stay mindful of your portion sizes. The Mayo Clinic recommends using smaller plates and bowls to help control portion sizes and avoid overeating.
8.3. How Does Mindful Eating Relate to Portion Control?
Mindful eating is closely related to portion control, as it involves paying attention to your food and eating experience, which can help you make healthier choices and avoid overeating. By practicing mindful eating, you can become more aware of your hunger and fullness cues, allowing you to choose appropriate portion sizes and savor your meal without exceeding your calorie needs. A study published in the “Journal of Obesity” found that mindful eating practices are associated with improved weight management and reduced risk of overeating.
9. Making Informed Choices for Different Dietary Needs
Subway offers options to accommodate various dietary needs, including vegetarian, vegan, gluten-free, and low-sodium diets. Making informed choices based on your specific dietary requirements can help you enjoy Subway while staying true to your health goals.
9.1. What Are Some Vegetarian Options at Subway?
Subway offers several vegetarian options, including the Veggie Delite sandwich, the black bean patty, and customizable salads. You can also add vegetarian toppings such as spinach, tomatoes, cucumbers, and green peppers to your meal. It’s important to note that some of Subway’s sauces and dressings may contain animal products, so it’s essential to check the ingredient lists or ask Subway employees for assistance. The Vegetarian Resource Group provides detailed information on vegetarian diets and food choices.
9.2. How Can Vegans Eat Healthily at Subway?
Vegans can eat healthily at Subway by choosing options such as the Veggie Delite sandwich with a plant-based dressing, the black bean patty, and customizable salads with plenty of vegetables. It’s essential to avoid menu items that contain animal products such as meat, dairy, and eggs. Many of Subway’s bread options are vegan, but it’s always a good idea to check the ingredient lists to ensure that they don’t contain any hidden animal products. The Vegan Society offers resources and information on vegan diets and lifestyles.
9.3. Does Subway Offer Gluten-Free Options?
Subway offers gluten-free bread and other gluten-free options for customers with celiac disease or gluten sensitivities. The gluten-free bread is available in select locations, and it’s prepared in a separate area to avoid cross-contamination. Subway also offers gluten-free salads and bowls, which can be customized with your choice of protein, vegetables, and dressings. The Celiac Disease Foundation recommends always verifying that the gluten-free options are prepared safely and that cross-contamination is avoided.
9.4. What Are Some Low-Sodium Choices at Subway?
Subway offers several low-sodium choices for customers who are watching their sodium intake. Opting for lean proteins such as turkey and chicken, choosing low-sodium bread options, and limiting high-sodium sauces and dressings can help you reduce your sodium intake. You can also load up on fresh vegetables, which are naturally low in sodium. The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day and provides resources for following a low-sodium diet.
10. Incorporating Subway Into A Balanced Lifestyle
Subway can be a part of a balanced lifestyle when you make informed choices and incorporate it into a well-rounded diet and exercise plan. Understanding the nutritional content of Subway’s menu items and adopting healthy eating habits can help you enjoy Subway while prioritizing your overall well-being.
10.1. How Can I Make Subway a Regular Part of My Diet?
Making Subway a regular part of your diet involves planning your meals in advance, choosing nutritious options, and practicing portion control. By incorporating Subway into a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins, you can enjoy your favorite Subway meals without compromising your health goals. The Dietary Guidelines for Americans recommend following a healthy eating pattern that includes a variety of nutrient-dense foods.
10.2. What Role Does Exercise Play in a Healthy Subway Diet?
Exercise plays a crucial role in a healthy Subway diet, as it helps you burn calories, maintain a healthy weight, and improve your overall fitness. Combining a nutritious Subway diet with regular physical activity can help you achieve your health goals and maintain a balanced lifestyle. The American Heart Association recommends getting at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
10.3. What Are Some Long-Term Benefits of Making Healthy Choices at Subway?
Making healthy choices at Subway can have numerous long-term benefits, including improved weight management, reduced risk of chronic diseases, and enhanced overall well-being. By prioritizing nutritious options and adopting healthy eating habits, you can enjoy Subway while supporting your long-term health goals. The Centers for Disease Control and Prevention (CDC) emphasizes the importance of making healthy lifestyle choices to prevent chronic diseases and promote overall health.
Remember, knowledge is power when it comes to making healthy choices at Subway. By understanding the nutritional content of the menu items, practicing mindful eating, and incorporating Subway into a balanced lifestyle, you can enjoy your favorite meals while prioritizing your health and well-being.
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FAQ: Is Subway Food Healthy?
1. Can Subway really be considered a healthy fast food option?
When you make smart choices, Subway can be a healthy fast-food option. To make it truly healthy, opt for whole-grain bread, load up on veggies, choose lean proteins, and go easy on high-calorie condiments.
2. What are the healthiest bread options at Subway?
The healthiest bread options at Subway are the 9-Grain Wheat and the Multigrain Flatbread. They are higher in fiber and complex carbohydrates compared to other breads.
3. Which protein choices should I prioritize for a healthy Subway sandwich?
Prioritize lean protein sources such as Rotisserie-Style Chicken and Turkey Breast. These are lower in fat and provide essential amino acids.
4. Are Subway salads always a healthy choice?
Subway salads can be a healthy choice, but it depends on what you add. Make sure to load up on veggies and choose a light vinaigrette dressing. Avoid creamy dressings, cheese, and processed meats.
5. What are some toppings and condiments I should avoid at Subway?
Avoid high-calorie sauces like Ranch Dressing and Chipotle Southwest. Limit sugary condiments like Sweet Onion Sauce. Also, be mindful of high-sodium options like pickles.
6. How can I keep my Subway meal low in calories?
To keep your Subway meal low in calories, choose a 6-inch sandwich, load up on veggies, select lean proteins, and use light condiments.
7. Can Subway be a good option for someone trying to lose weight?
Subway can be part of a weight loss plan. To make it weight-loss-friendly, choose whole grains, lean proteins, plenty of vegetables, and light condiments.
8. Is it better to order a salad or a sandwich at Subway?
Whether it’s better to order a salad or a sandwich depends on your choices. A salad loaded with creamy dressing and cheese may not be healthier than a carefully constructed sandwich.
9. Does Subway offer options for people with dietary restrictions, like vegetarians or vegans?
Yes, Subway has options for vegetarians and vegans. Veggie Delite, black bean patty, and customizable salads with plant-based dressings are great options.
10. How important is portion control when eating at Subway?
Portion control is crucial when eating at Subway. Opt for a 6-inch sandwich instead of a footlong, and be mindful of your overall calorie intake.
