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.
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 App–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.
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.
- 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 Nutritional Information.