Healthy Fast Food Guide | Subway | Detailed

Overview

If you look at what’s in the bread/wraps offered, the ingredient lists are quite long with many additives, which we typically want to stay away from. Therefore, we’ll be outlining a sub as a salad and its components to make it the most nutritious meal possible.

Recommendations

Tuna/Chicken Salad (Full Order)

1. Choice of Meat

Tuna — has the least number of additives with the benefits of omega-3 fatty acids that reduce inflammation and improve heart health. Conversely, chicken and turkey are higher in protein, so if you with tuna, order a double portion to make up the difference. Keep in mind that double tuna will increase fat in the meal, so potentially remove avocado if you want to control your fat intake.

Grilled Chicken — an option with more protein, but lacks the omega-3 fatty acids that are in tuna, so the tradeoff is additional nutrients for more protein

1. Spinach — improves blood glucose levels, lowers risk of cancer, improved bone health
2. Onions — lots of nutrients, antioxidants, and improves heart health
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
5. Carrots — regulates blood cholesterol, improves eye health, and lowers blood pressure
6. Green Peppers — high in antioxidants, maintains eye health and reduces the risk of chronic illnesses
7. Mushrooms — lowers cholesterol, prevents diabetes, and improves bone health
8. Avocado (or Guacamole depending on which they offer) — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels

More Useful Tools

Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail

Detailed Notes — consolidated notes for each fast-food establishment