How to Eat Well at Subway

Subway restaurants give people the power of making their own food choices, while encouraging a healthy lifestyle. Healthy means different things to different people, so at Subway, customers can order their food the way they like it. Since starting as a little submarine sandwich shop in Bridgeport, Connecticut, Subway restaurants have expanded to over 30,000 franchises across 87 different countries. Despite the vast differences in culture across those 87 different countries, Subway restaurants still hold one common mission statement, which goes as follows, “To provide the tools and knowledge to allow entrepreneurs to compete successfully in the Quick Service Restaurant industry worldwide, by consistently offering value to consumers through providing great tasting food that is good for them and made the way they like it.” With the variety of choices Subway offers, they give people the chance to put their lifestyle in their own hands by allowing them to make their own food choices.

So what’s the best way to eat at Subway? Again, the answer to the question is different for every person, but there are some specific ways people can make the most out of their sandwiches. An important thing to look at when evaluating the quality of what you are eating is by simply looking at the nutrition facts. You must be careful, however, because some facts may be misleading. For example, all of Subway’s nutrition facts for their sandwiches are based on the 6 inch sub, so if you are eating a foot long sub, you must be aware that the calories will be much higher. Also, the type of bread and all the toppings you put on your sandwich will have an effect on the nutritional value of the sandwich. If you are looking for a little more fiber in your sandwich, I would suggest a honey oat roll. It has 4 more grams of fiber than the traditional 6 inch Italian bread. You may also increase the amount of fiber in your sandwich by adding more vegetables. Do note, that just because you add vegetables to your sandwich doesn’t mean that you are increasing your fiber! It’s all about the serving size! So if you want to significantly increase the fiber in the sandwich, you must ask for extra veggies. There’s no shortage of options at Subway, but it’s up to each individual to make the most out of what food choices he or she is making.

It’s easy to get caught up in the nutritional values of the sandwiches, but the sides and drinks you choose are just as important. Soda and other soft drinks have little nutritional value and are in essence empty calories and full of sugar. A better nutritional option would be to have one of Subway’s Fruizle Express drinks. They contain just as many calories and sugar as soda, but at least you will get your day’s recommended value of Vitamin C. If you are watching calories, I suggest just having a cup of water. It’s free too. It is also easy, as you are about to pay for your meal, to spot a delicious looking cookie. Don’t be tempted. All of Subway’s freshly baked cookies contain around 10 grams of fat and over 200 calories. Yogurt would be the better option here, as it is half the calories, only has one gram of fat, and it also has 5 grams of protein. It’s so easy to get lured into all of these delicious sides and beverages, but they also come with a price. Subway is a remarkable franchise because they offer great tasting food and wonderful snacks, but they let you decide how you want to eat. So the next time you walk into a Subway restaurant, remember, you have the power to choice what you eat, and you should be aware of the choices you make and how they will affect your wellbeing.