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What To Eat When Eating Out - Your Best Bets At Subway!

Subway has come a long way since I was in high school. Your best bets at Subway depend of course, on your goals. You can still achieve your fitness and physique goals with a hectic schedule. Learn more.

By: Marie Spano

Article Summary:
  • There are good choices at Subway, but choose one that fits your goal.
  • At 290 calories, the best sandwich to get is the 6" Turkey Breast and Ham.
  • Avoid anything that comes with sauce it will add too much sugar.

  • What to Eat When Eating Out - Subway
    Your Guide to Achieving Your Fitness Goals On The Road

    Are you on the road, stuck in an airport or otherwise far from your kitchen where you can whip out some chicken and broccoli in less than 5 minutes flat? Of course you are, at some point in your life. But, your hectic schedule doesn't need to get in the way of your bodybuilding lifestyle. You can still achieve your fitness and physique goals with a hectic schedule.

    Your Hectic Schedule Doesn't Need To Get In The Way Of Your Bodybuilding Lifestyle.
    + Click To Enlarge.
    Your Hectic Schedule Doesn't Need To Get
    In The Way Of Your Bodybuilding Lifestyle.


    Finding Where To Eat

      When you are on the road with a handy GPS that has your favorite fast food joints listed, you're good to go. But for the rest of us without a GPS try this with your Blackberry or iPhone (pull over and stop first of course):

      • Google your restaurant of choice and type in your zip or location, call them to get directions from where you are.
      • www.goodfoodnearyou.com - you can search by distance, lowest fat, lowest calories, lowest carbs and other options. If you have a GPS in your phone it will detect where you are and send you to where you need to go for food. You can also download their application for the iPhone and BlackBerry.
      • www.healthydiningfinder.com - sort by price range, service type (delivery, take-out, catering), the mileage you want to run, walk, drive to get there etc.
      • Restaurant Nutrition iPhone Application - this app will give you nutritional information on your favorite fast food restaurants. The best part is it's free.


    A Look Up Close: Subway

      Subway has come a long way since I was in high school when they were serving up a half loaf of bread with one slice of meat inside.

    RELATED ARTICLE
    Smart Sandwiches At Subway Offer You Healthy Options!
    [ Click here to learn more. ]
    Smart Sandwiches At Subway Offer You Healthy Options!
    Subway is one of the fast food franchises that is known for being a healthier option for those looking to maintain a lower fat diet. Here's a look at the menu to determine which will help you... or hurt you.
    Author:
    Shannon Clark

    Shannon Clark

      Your best bets at Subway depend of course, on your goals. If you are watching your carb intake then opt for one of their salads - all have between 10-12 grams of carbohydrate and any meat/poultry option has at least 12 grams of protein. Your best bet? The Oven Roasted Chicken (see chart below for nutrition info). All salads are 140 calories or less.

      The best soup option is the Chili Con Came - it has 20 grams of protein and a hefty dose of fiber - 11 grams. Every other soup weights in with less than 9 grams of protein.

      The 6 inch subs and toasted sandwiches are decent options but they will throw you under the bus if you are watching your carbohydrate intake. All have at least 48 grams of carbs and most contain just 5 grams of fiber.

    The 6 Inch Subs And Toasted Sandwiches Are Decent Options But Be Careful If You Are Watching Your Carbohydrate Intake.
    + Click To Enlarge.
    The 6 Inch Subs And Toasted Sandwiches Are Decent Options
    But Be Careful If You Are Watching Your Carbohydrate Intake.

      Among the 6 inch ones, chose any except the Sweet Onion Chicken Teriyaki which has a whooping 17 grams of sugar. The Meatball Marinara and Barbeque Chicken are also packed with about 4 teaspoons of sugar each. If you are watching your calorie intake and fat intake at each meal, the 6" Subway Melt is the best choice.


    Best Bets At Subway

    Sub/Salad Calories Protein Fats Carbs Sugar
    Oven Roasted Chicken Salad 130 19 2.5 10 4
    Roast Beef Salad 140 21 3.5 10 5
    Subway Club Salad 140 26 3.5 12 6
    Turkey Breast And Ham Salad 120 14 3 12 6
    Chili Con Came 340 20 11 35 7
    6" Roast Beef Sub 310 26 4.5 46 6
    6" Subway Melt Sub 320 25 11 49 7
    6" Turkey Breast And Ham 290 19 4 48 6


    Worst Bets At Subway

    Sub/Salad Calories Protein Fats Carbs Sugar
    6" Meatball Marinara 580 24 23 70 16
    6" Chicken And Bacon Ranch 570 35 28 49 6
    6" Feast 550 39 23 51 8


    Conclusion

    If you forget anything on this list, remember this - go for salads and dump sauces. Anything with a sauce - barbeque, marinara etc. adds teaspoons of sugar. If you are watching your carbs but craving a sub, eat half the bread (these are loaded up anyway) and top it with a ton of veggies.

      Check Out Subways Complete Nutritonal Information Here.

    About The Author:

    Marie Spano is a leading authority on translating the latest nutrition and exercise science research into real life applications. Ms. Spano has also helped professional and Olympic athletes and Fortune 500 executives enhance their health and performance through sound nutrition practices. She is a regular contributor to bodybuilding.com. For more information see: www.mariespano.com

    What To Eat When Eating Out - Your Best Bets At Subway!

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