When you don't do your homework, you might assume that whatever you stack on your Subway sandwich is good for you as long as it's one of the 6 grams of fat subs. Bad news: that measurement comes without all the globs of mayo, pounds of cheese and horrible salami you stack in there.
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Before I get into the tips, here's a quick guide to Subway's $2.49 Sub of the Day deals so you can know when to go. (Note: I'm not sure if these change from region-to-region, let me know if these are different in your neck'o'the woods.)
Sunday: Oven Roasted Chicken
Monday: Turkey and ham
Wednesday: Turkey
Every other day: bad, bad, bad!
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So, after giving you Chipotle tips it's time to review some of the important Dos and Don'ts for what can be another choose-your-own-misadventure.
1. $2.49 Sub of the Day > Five Dollar Foot long (hell, even a DOUBLE MEAT 6-footer is better than a FDFL!)
A five-dollar foot long will be costly in bread (and therefore unneeded calories and carbs). Apparently, it's actually a better choice to double the meat on a 6-inch sub instead if you need more sandwich.
2. Choose your bread wisely
The range in calories isn't big, but Honey Oat and Wheat bread provide far more fiber.
3. Condiments change everything
I'm on the fence about cheese, as it actually has its benefits according to many.
The dressing is where you can really ruin your sandwich, though.
I recommend: Mustard, Honey Mustard (my favorite compromise), Sweet Onion (whatever the fuck that is), Red Wine Vinaigrette (a little too sweet IMO) and maybe another sauce or two.
Stay away from ranch, mayo and generally anything creamy. Also, Oil & Vinegar is a bad move because you're likely to get a heavy dose of oil. Stick with less dangerous options.
3b. Be stern
You really have to stay on them if you do get ranch or another unhealthier dressing. Tell them "just a little" and blurt out a stop message once they start pouring it on haphazardly as they'll forget since they hate their jobs and don't care that you're trying to lose weight. The dicks.
(It's actually surprising that Subways actually do vary in quality even though their food tastes eerily similar across the country. Why? Better, more attentive staffs means less itchy sauce trigger fingers.)
4. No chips, no soda
You know you've done this before: you buy a decent Sub but then you get a 32 oz. Coke and Cheetos. Well, guess what? You fucked up.
My recommendation is to pick up a sandwich if you can.
5. If you must have a combo:
Get Unsweetened Iced Tea and Apple Slices. Or, if you must, Diet Soda (really don't recommend Diet though) and Baked Lay's.
That might sound hard, at first, but ask yourself this: how much do you taste fries/soda when you're eating lunch? If you're a fatty like me, you usually barely even chew your food enough to actually taste anything.
If you hate Baked Lay's (the BBQ, Sour Cream and Onion and their weird pepper or Chipotle varieties are solid) then go with Sun Chips. Sun Chips are still pretty high in fat (usually 9 grams, possibly more than your sandwich) but they add a decent amount of fiber.
6. Veggies make the sandwich
The other day, I finally had a cheese-free sandwich. I did so by stacking my sandwich with an impressive array of veggies: tomatoes, lettuce, green and yellow peppers, black olives, pickles and onions. It was delicious.
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So, those are my Subway tips. It's not a perfect place to eat, though. These meals still tend to be pretty high in sodium (the monster I'm still fighting) and the veggies can be a little shaky sometimes.
Still, Subways are everywhere and can really allow you to control your caloric intake while eating something satisfying. Just make sure to avoid the dreaded Health Halo and channel your inner Jared.
See Also:
Subway Official Nutrition Information (they also have some really good "weight management" advice that you should take a look at.)
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