April 08, 2016
Subway is the best fast food option for maintaining your diet. Here are the top 10 reasons why I
tolerate enjoy Subway:
Most calorie counts don’t account for toppings or cheeses. Here is Subway’s disclaimer on nutrition values:
Sandwich nutrition values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers.
Values do not include cheese unless noted.
Salads contain meat/poultry, standard vegetables and do not include salad-dressing or croutons.
Addition of other condiments and fixings will alter nutrition values.
Most “sandwich artists” put a ton of sauce when they make sandwiches. For example, if you get mayo they add a thick line then go back and forth over the sandwich. Most do it 2 – 3 times. My guess is they are doing well over what Subway accounts for when they are calculating their nutritional values.
So don’t go to Subway all relaxed and thinking it doesn’t matter what you order because it’s all healthy. On the contrary, you can easily eat way more calories than you are expecting. For instance, there are two similar sandwiches. Both are a six inch sandwich with black forest ham which has one of the lowest calorie counts of any sandwich at Subway, but they are made with different toppings. The difference between the two is 280 calories. That means you can almost double your calorie count with the same sandwich and size by just adding different toppings.
Don’t assume if something is healthy you can relax. Track all your calories for dressings, toppings, everything!
For me I would rather keep to mainly meat and veggies and have a 12 inch instead of a smaller 6 inch covered in sauces and cheese. I know it will fill me up for longer. For you it may be different. You may have more self control for the rest of the day after eating some fat/cheese/fun. Do what works best for you. Just don’t get a 12 inch with a 1/2 gallon of mayo and wonder why you didn’t lose weight that day :)